06DEC18

5
Dec

06DEC18

Announcements

Christmas Party December 15th
This years theme: Ugly Sweater
@ O’Connell’s Irish Pub on 4th Street
8PM-Close

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Shoulder Warm Up

Jerk Drills

Weightlifting

Push Jerk + Split Jerk Complex (5 x E3MOM: 4 PJ + 2 SJ Start @60% To AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

12 ALT DB SNATCH (50/35)

50′ SINLGE ARM OH WALKING LUNGE (L)

12 LATERAL BURPEES OVER DB

50′ SINGLE ARM OH WALKING LUNGE (R)