5
Feb
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