06FEB18

CrossFit Reality – CrossFit

Six years ago we began this journey, thank you to all of you amazing people for being a part of our growing community and gym. You guys are all #1!

Warm-up

Warm-up (No Measure)

Group warm up + Thorasic Spine Mobility (Barbell overhead + Foam roller)

Weightlifting

Push Jerk (1×1)

“Establish a 1RM Push/Split Jerk

Whichever is heavier, do that lift”

Split Jerk (1×1)

“Establish a 1RM Push/Split Jerk

Whichever is heavier, do that lift”

Metcon

Metcon (11 Rounds for reps)

“EMOM 10: 4 Power Cleans @ 75% 1RM

Followed By:

AMRAP 10:

15 Wall Balls

12 Burpees (new standards Jump up)

9 Deadlifts (135/95)”
***SETUP DEADLIFT BAR & WALL BALL AT BEGINNING OF CLASS

**SCORING:

First 10 Rounds = MAX SCORE OF 4 REPS PER ROUND

ROUND 11= TOTAL REPS FROM AMRAP