08MAR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

“Core Work:

7 Rounds

:30 Deadbug Hold

:30 rest

21-15-9

Push ups

Air Squats

Group: Split Clean Warm up”

Weightlifting

Split Clean (5×[email protected]% +10lbs)

Warm up to 80%+10lbs and then perform the 5 working sets of 3 reps TnG (from whatever position you have been doing it from PWR POS, HANG, or GRND)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Recovery WOD before Open 18.3:

AMRAP 15:

800m Run

50 KB Swings

400m Run

50 DBL UNDERS

200m Run

50 Sit ups

*NETFLIX & CHILL PACE