09Nov2016

Announcements

Veterans Day Events & Classes:

Noon: CrossFit Class
6:00PM WLC Re-test (Navy PT Test) Everyone is welcome to join!

7:30PM: Movie Night! Range 15 🙂

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:

1 x Cross over symmetry

Weightlifting

Shoulder Press (3×3+ Strict Press @ 70%, 75%, 80%)

Level 1 METCON

LVL 1: Metcon (AMRAP – Rounds and Reps)

Every 2 Minutes on the Minute for 20 Minutes (Or until failure)

6 Unbroken Hang Squat Cleans 155/105lbs

12 Lateral Bar Burpees

Level 2 METCON

LVL 2: Metcon (AMRAP – Rounds and Reps)

Every 2 Minutes on the Minute for 20 Minutes (Or until failure)

4 Unbroken Hang Squat Cleans 115/75lbs

12 Lateral Bar Burpees

Cash out

$$Out: Metcon (Time)

4 Rounds:

12 Pistol – L

12 Pistol – R

$$Out: Metcon (AMRAP – Reps)

3 Rounds

Max C2B Pull ups

2min Rest