12May2017

CrossFit Reality – CrossFit

Weightlifting

Partial Squat (3×10 @ 55%)

Descend into a parallel or below parallel squat then ascend to just before lock out. Do not fully lockout at the top. There will be a slot angle remaining at the hip. This should be continual movement across the 10 reps.

Metcon

Metcon (Time)

Partner WOD

3 Rounds

20/15-cal. Assault AirBike (both at the same time)

50 synchro wall-ball shots, 20/14

20 synchro C2B Pull ups

20/15-cal. row (both at the same time)
Rx+ = Bar Muscle ups

SC: Metcon (Time)

Partner WOD

3 Rounds

20/15-cal. Assault AirBike (both at the same time)

50 synchro wall-ball shots, 16/12

20 synchro Pull ups or Jumping Pull ups

20/15-cal. row (both at the same time)