9
Dec
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