10
Jul
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