10DEC18

Announcements

Christmas Party December 15th
This years theme: Ugly Sweater
@ O’Connell’s Irish Pub on 4th Street
8PM-Close

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Full body Dynamic Warm up

Weightlifting

Back Squat (6RM: 6 x E2:30)

First round should be between 40-50%of 1RM

Metcon

Metcon (Time)

For Time:

3 Rounds:

15 C2B Pull ups

12 CAL Row

15 Box Jumps (24/20)
Scaled Movements:

c2b= Pull ups = Ring Rows