11DEC18

10
Dec

11DEC18

Announcements

Christmas Party December 15th
This years theme: Ugly Sweater
@ O’Connell’s Irish Pub on 4th Street
8PM-Close

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Burpees

100m Run

25 Jumping Jacks

Weightlifting

Thruster (7x E2MOM build to 3RM)

start with just a barbell or very light

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20KB Swings (2.0/1.5)

50 FT KB Front Rack Walk (R.Arm)

16 T2B

50 FT KB Front Rack Walk (L.Arm)
Scaled Options:

T2B is kipping leg swings, try to get toes above hips. Keep legs straight through entire movement.