4
Nov
05TUE19
Announcements
To honor all of those who have served in the armed forces
in the past we will be closed for Veterans Day on
Monday November 11th.
CrossFit Reality – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
50’ crab walk
Weightlifting
Shoulder – Front Squat Complex (E3min x 4 – 8 reps)
4 Push Jerks
+
4 Front Squats
Build to a moderate weight
Focus on form
Metcon
Metcon (AMRAP – Reps)
12 min amrap
4 Thrusters 95/65
4 Pull ups
30 Double Unders
6 Thrusters
6 Pull ups
30 Double Unders
8 Thrusters
8 Pull ups
30 Double Unders
10 Thrusters
10 Pull ups
30 Double Unders
Add 2 reps every round
30 Double unders after every set of pull ups