07FRI19

6
Nov

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