09APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

2 Rounds:

10 Good Mornings

10 back squats

10 front squats

Partner Mobility 5 minutes of barbell calf roll outs

Weightlifting

Back Squat ( 5×[email protected] 80% + 10LBS from last week)

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

10lbs to the weight you did last week and perform your 5×3

IF YOU DIDN’T DO 5×3 @80% LAST WEEK THEN YOU DO THAT. DO NOT ADD 10LBS IF YOU MISSED LAST WEEK.

Metcon

Metcon (Calories)

Five Rounds:

Every 3 Minutes following:

20 Wall Balls (20/140

30 DBL Unders

MAX CAL ROW

*Score is total CAL Rowed