09NOV2015

8
Nov

09NOV2015

Announcements

Friday Night 11/13 CrossFit HQ and Coach Glassman Will be here for the California Invasion Tour!

CrossFit Reality – CrossFit

Warm-up

(No Measure)

500m Row

2 Rounds

10 Halo/Pass Through (PVC)

10 OH Squats (PVC)

10 Samson Stretch

Weightlifting

Squat Clean + Split Jerk (5 Squat Cleans + 2 Split Jerks (65%))

8 Rounds:

1 min to finish each round

5 Squat Cleans (65%) +

2 Split Jerks on last Clean

– 1min Rest between rounds

Squat Clean (For Looking Up Your %)

Clean (For Looking Up Your %)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

6 Burpee Wall Balls (20/14)

6 OH Jumping Lunges w/Wall Ball

Flexibility Training

Band Hammy Stretch or

Couch Stretch or

Wall Sits