05TUE19

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