08Nov2016

7
Nov

08Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

200mrun/250m row/.5mi Ride

10yd Knee Hugs

10yd Quad walks

10yd Side to side lunge

10yd Duck walk

10 PVC Pass throughs

10 PVC OHS

Then:

Burgener Warm up – Snatch

Weightlifting

Snatch (6×1 @ 80% + 5-10lbs)

Build to 80% then go E2M for 12min.

Level 1 METCON

LVL 1: Metcon (Time)

3 Rounds

20 Back Squats, 135/95

20 Abmat Sit ups

200m Run
RX+ =

3 Rounds

30 Back Squats, 135/95

30 Abmat Sit ups

200m Run

Level 2 METCON

LVL 2: Metcon (Time)

3 Rounds

20 Back Squats, 95/65

20 Abmat Sit ups

200m Run

Cash out

$$Out: Metcon (Time)

Sled Push 25yd

Sprint 25yd

Sled Push 25yd

Sprint 50yd

Sled Push 25yd

Sprint 75yd

Sled Push 25yd

Sprint 100yd
Just score max effort reps

$$OUT: DB Arnold Press

4×8 DB Arnold Press