05Sep2016

4
Sep

05Sep2016

CrossFit Reality – CrossFit

Warm-up

018 Warm Up the CORE (No Measure)

3 Rounds:

10 Push Ups

10 Air Squats

10 Hollow Rocks

Gymnastics

Weightlifting

Back Squat

Level 1 METCON

Metcon (AMRAP – Reps)

4 min AMRAP

Assault Bike

30s Work

30s Rest

2 min + 2 min

12 Snatch (95/65)

Situps

3 min AMRAP

Assault Bike

30s Work

30s Rest

2 min + 1 min

10 Muscleup OR 18 Pullup+18 dip

Situps

2 min AMRAP

Assault Bike

30s Work

30s Rest

2 min

8 Deadlift (unbroken)

155/105/85 – F

315/275/225 – M