12MAR19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Double Under Practice

3 Rounds of 15 ea. W/PVC

Pass Throughs

Front Squats

Strict Press

Weightlifting

Good Mornings (5×5 @ 30-50% of 1RM Back Squat)

30-50% of 1RM Back Squat

Weightlifting

Pendlay Row (5×5 @ Same As Good Morning)

Do each set with a set of good mornings

Metcon

Metcon (Time)

For Time:

21 ALT DB Snatch (50/35)

21 Pull ups

15 ALT DB Snatch

15 C2B Pull ups

9 ALT DB Snatch

9 Bar MU

SCALED OPTIONS:

Pull Ups = Body Rows

C2B = Jumping C2B

9 BAR MU = 9 Body Rows + 9 Push ups