10Nov2016

9
Nov

10Nov2016

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)

3 sets or 5 minutes, whatever comes first:

10 PVC Pass throughs

8 PVC Overhead squat

6 Box jumps (small box, 10″)

Then:

3x Burgerner Clean Warm up with barbell

Weightlifting

Halt Clean (4×2 Halt cln @70%+10-15lbs w/3s pause at the knee)

4×2 Halt clean @ 70% with 3s pause at the knee

Level 1 METCON

LVL 1: Metcon (Time)

7 rounds

7 Deadlifts, 225/135

14 Air Squats

7 Handstand Push Ups

Level 2 METCON

LVL 2: Metcon (Time)

7 rounds

7 Deadlifts, 135/95

21 Air Squats

7 Push Ups

Cash out

$$Out: Metcon (Time)

800m Farmers Carry, 50/40lbs DB

$$Out: Planche Throughs (3×10 DB Planche through )

3×10 DB Planche through

$$Out: Metcon (No Measure)

EMOM: 10 min

1 Legless Rope Climb