10TUE19

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds:

200m Run

10 Kipping Bar Swings

20 sec Bar Hang

15 Pass Throughs

50′ OH PVC Walking Lunge

15 Banded Pull Aparts

8 Burpees

Weightlifting

Push Jerk (E2:30 x 5 – 8 reps)

Build to a heavy 8rm for the day

Metcon

Metcon (Time)

For time

30/20 cal bike

25’ DB walking lunges 50/35

20 DB box step overs 24″/ 20″

40 DB Deadlifts

20 DB push press

25’ DB Walking lunges

30/20 cal bike

30 min time cap
Dumbbells must be on shoulders or front rack

Must be held in farmer carry for box step overs