08APR17

CrossFit Reality – CrossFit

Warm-up

Metcon (Time)

30 Cal Row

10 Barbell Thrusters (35/45)

20 Cal Row

10 Barbell Thrusters

200m Run

5 Wall Walks

20 Cal Bike

5 Wall Walks

30 Cal Bike
Mod for Wall Walk=7 HSPU or 12 Pushups

Metcon

()

A: Metcon (Time)

4 Rounds

10 DB Snatch (35/45)

10 DB Swings (American)

20 DB Twists (Seated)

10 DB Skull Crushers (Seated)
RX+=Heavier

Depending on skill-set, we may add 10 loaded knees-squat-stand

B: Metcon (AMRAP – Reps)

AMRAP7

10 Toes to Bar+Pull-up Combos

10 Pushup+Lateral Twist Combos

10 Rolling Situp to Standing Combos
Use medball or slam ball during situp combo.

RX+=use DB during pushups