07MAY18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led (NOTHING WRITTEN ON SCREEN)

Dynamic Squat Warm up (Band work)

Weightlifting

Back Squat (5×3 @ 80% +30LBS)

Warm up to 80% of your 1RM, then add:

30lbs to that weight and perform your 5×3

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

12 Wall Balls (20/14)

8 Deadlifts (135/95)

*Rest 2 MIN*

AMRAP 5:

3 Muscle ups

9 Burpees

SCALED OPT:

WALL BALLS (14/10) (12/8)

DEADLIFTS (95/65)

MUSCLE UPS: 6 C2B/9 Pull ups (Jumping)