07JAN2016

CrossFit Reality – CrossFit

Rowling (No Measure)

5 Rounds:

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.

*2 air squat penalty for every meter off between rounds*

Back Squat (No measure(just here for %))

16min EMOM:

Back Squats

Mins 1-4: 5 Reps at 75% Every

minute

Mins 5-8: 3 Reps at 85% Every

minute

Mins 9-12: 1 Rep at 90% Every

minute

Mins 13-16: 3 reps at 80% Every

minute

Metcon (Time)

5 Rounds For Time Of:

9 Pistols (9 Total)

6 Burpees Over The Bar

3 Deadlifts (315/205)