06FRI19

5
Sep

06FRI19

CrossFit Reality – CrossFit

Warm-up

Deadlift Warm up (No Measure)

2 Rounds:

200m Run or Row

50′ Drinking Bird (Standing Splits)

20 Sec Bar Hang

15 Banded Good Mornings

50′ Straight Leg Bear Crawl

Weightlifting

Clean and Jerk (E90sec x 6)

Hang Power Clean & Push Jerk

5,5,4,4,3,3

Build to a heavy 3 for the day

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Scaled Version –

55 Deadlifts (M=135lbs, F=95lbs)

55 Wallballs (M=20lb 9′, F=10lb 9′)

55 Calorie Row

55 Hand Release Push-ups