12 AUG 18

11
Aug

12 AUG 18

CrossFit Reality – CrossFit

Warm-up

008 Ain’t Nobody Got Time For That (No Measure)

250m Row

5 Pull Ups

10 Push Ups

15 Squats

20 Lunges(10 Each Leg)

Weightlifting

PP + SP Complex

starting at 10 reps down to 1 rep

1 Strict press + 1 Push press

Start at 40% 1RM and add weight each round

Metcon

Metcon (AMRAP – Reps)

–3:40:20–

Max Bike Cals

2 Rope Climb

Max Bike Cals

25 Hip Thrust

Max Bike Cals

15 KB Swing (USA) 36/24
3 Rounds

40 Seconds of Work

20 Seconds Transition

Mods: Rope Climb –> 3 Rope Lowers

Hip Thrusts –> Situps

RX+ –> 3 Rope Climbs and 53/36 KB