06Sep2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

4×8 Evil wheel

(Barbell Roll out)

Weightlifting

Jerk Complex (4×1, 70% + 10-15lbs of 1RM Rack Jerk)

Dip, 3s Pause, Drive up

Dip, 3s pause, Jerk”

Metcon

LVL 1: Metcon (Time)

Partner WOD

300m run – together

100 Ring Dips

100 Box Jumps 20″

300m run – together

15 Muscle ups

15 Deadlifts, 315/205

300m run – together

100 abmat sit ups

100 double unders

300m run – together

*one athlete works at a time, break up the reps however you like.

Level 2 METCON

Metcon (Time)

Partner WOD

300m run – together

100 Push ups

100 Box Jumps 20″

300m run – together

30 Pull ups

15 Deadlifts, 225/155

300m run – together

100 abmat sit ups

200 single unders

300m run – together

*one athlete works at a time, break up the reps however you like.