07FRI19

Announcements

To honor all of those who have served in the armed forces
in the past we will be closed for Veterans Day on
Monday November 11th.

CrossFit Reality – CrossFit

Warm-up

Squat Warm Up (No Measure)

2 Rounds:

10 CAL Bike

15 each leg Horizontal Swings

15 each leg Front 2 Back Swings

50′ Bear Crawl

50′ Walking Lunges

10 OHS with PVC

Weightlifting

Overhead Squat (E2:30 x 6 – 4RM )

Build to a moderate 4RM for the day

Metcon

Metcon (Time)

4 Rounds

15/10 cal bike

50′ Sandbag carry 150/100

15 V – ups

12 Alt DB Snatch 50/35