06Oct2017

5
Oct

06Oct2017

Announcements

Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM

CrossFit Reality – CrossFit

Program A

Weightlifting

Overhead Squat (3×5,3,2 @, 90%, 95%, 100% of Snatch )

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400m run

15 OHS 95/65lbs

9 HSPU

6 Pistols, alt

3 Bar Muscle ups

Program B

Weightlifting

Snatch (6×1 @ Wave 1: 85%, 90%, 93% Wave 2 – 87%, 93%, 96%)

Behind The Neck Jerk (4×1 @ 90% of Jerk)

Thruster (4×3 @ 60% of 1RM Front Squat)

Accessory Work

Metcon (No Measure)

3 Rounds

10 Back extensions

10 SL RDL

8 chin ups