11
May
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)