10MAY19

9
May

10MAY19

Announcements

MEMORIAL DAY MURPH!
5/27/2019 10AM

Plan on 1-2hrs for the workout. Bring a vest if you got it!

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

Weightlifting

Front Squat (5 x 3 @ 80% + 30lbs )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

RND1) 1 wall walk – 2 T2B

RND2) 2 wall walks – 4T2B

RND 3) 3 Wall Walks – 6 T2B

4,8 5,10 6,12 etc….

Keep climbing the ladder,

Score is round you completed plus reps.

Ex: 6+7 = Round of 6 Wall Walks + 12 T2B Complete with 7 Wall Walks in the next Round completed.
Scale for toe to bar is kipping straight leg raise, every rep counts with feet above hip.

Scale for kipping leg raise is kipping knee to chest .