8
Jun
09Jun2016
CrossFit Reality – CrossFit
Warm-up
8min
TOP Speed Dynamic Warm up (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Russian Walks
10yd Standing splits
10yd High knees
10yd Butt kickers
10yd Hollow hops
10yd Broad jumps
3x 10yd sprint
Gymnastics
10 min to complete
Metcon (No Measure)
3 Rounds
12 GHD Sit ups
2xBar Complex 2: 1 Pull up, 1 C2B, 1 Bar MU
Weightlifting
20min to complete
Push Jerk Complex (5×1 Push Press + Power Jerk @ 70% + 10lbs of CnJ))
Clean (Work up to 1 Clean at 90% + 10lbs of CnJ max)
Level 1 METCON
LVL 1: Metcon (AMRAP – Rounds and Reps)
2x 4min AMRAP
8 CnJ, 95/65lbs
30 Double unders
30ft Front Rack Lunge, 95/65lbs
Rest 2min Between sets
Pick up where you left off
Score is total rounds and reps
RX+ = 135/95lbs
Level 2 METCON
LVL 2: Metcon (AMRAP – Rounds and Reps)
2x 4min AMRAP
8 CnJ, 75/55lbs
30 Double unders
30ft Front Rack Lunge, 75/55lbs
Rest 2min Between sets
Pick up where you left off
Score is total rounds and reps