8
Nov
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