12DEC18

11
Dec

12DEC18

Announcements

Christmas Party December 15th
This years theme: Ugly Sweater
@ O’Connell’s Irish Pub on 4th Street
8PM-Close

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10:

4 Strict Pull ups/Body Rows

6 perfect Push ups

8 Pause Squats (2 Sec in bottom)

10 Sit Ups

*THIS IS NOT A SPRINT, WARM UP PACE

Weightlifting

Push Jerk (5 x E2MOM: Establish 5 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

4 D-Ball Cleans (150/100)

6 Burpee Box Get Overs (30/24)