11Jul2016

Announcements

Outside WOD’s This Weekend:

Saturday Meet at the gym @ 7AM bring cash for parking as we head south for a hike/WOD in the hills. We will be back at approximately 11am or noon.

Sunday Beach WOD, meet at the gym at 10AM.

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

LVL 1: Metcon (Time)

20 Muscle ups

LVL 2: Metcon (Time)

3 Rounds

20 Pull ups

20 Dips

Weightlifting

15min to complete

Back Squat (1×3 @ 65%, 1×4 @ 75%, 3×4 @ 85%, 1×5 @ 85%)

Level 1 METCON

LVL 1: Metcon (Time)

21 Clusters, 95/65lbs

21 Pull ups

15 Clusters, 115/85lbs

15 C2B

9 Clusters, 135/105lbs

9 Bar muscle ups

Level 2 METCON

LVL 2: Metcon (Time)

21 Clusters, 45/35lbs

21 Ring rows

15 Clusters, 65/55lbs

15 Pull ups

9 Clusters, 95/65lbs

9 Jumping Bar muscle ups