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