09Sep2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

4×6 GHR

3×10 Strict T2B

Weightlifting

Deadlift (Build to 90%+20lbs then 1 max set drop set)

Drop set weight

Between 400 and 500lbs then – 50lbs

Between 300 and 400lbs then – 40lbs

Between 200 and 300lbs then – 30lbs

Between 100 and 200lbs then – 20lbs

Between 35-100lbs then – 10lbs

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

7min

Max Wall balls

1min

Rest

7min

Max Cals Assault bike

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

… The same as level 1 🙂