10THU19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

For 10 mins

50’ drinking birds

200m Run

10 Ring rows

10 kipping ring swings

10 alt box step ups

Weightlifting

Single Arm Dumbell Overhead Walk (E2min x 7 )

50’ Walk with right arm

50’ Walk with left arm
– Build to a heavy for the day

– Must be completed on both arms

– Each rep = 50ft

Metcon

Metcon (Time)

2 rounds

800m run

30 box jump overs 24/20

20 toes to rings
Scale is hollow hold ring kips