10
May
11May2017
CrossFit Reality – CrossFit
Warm-up
5min General Warm up
Accessory Work
0-20: Metcon (Weight)
10min EMOM
Min 1: 2 Push Press @ 65% of CnJ
Min 2: 20s L-sit holds
0-5min Instruction
5-10min warm up to 65%
10-20min : EMOM
Metcon
20-48: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
800m Run
7 Burpee box jumps
6 HSPU, Strict
5 Front squats, 185/115
20-30: build to front squat weight
30-48: AMRAP
SC: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
400m Run
7 Burpee step ups
12 Push ups
5 Front squats, 115/75
20-30: build to front squat weight
30-48: AMRAP