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