9
Oct
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