12Oct2017

11
Oct

12Oct2017

Announcements

Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM

CrossFit Reality – CrossFit

Program A

Accessory Work

Metcon (No Measure)

4 Rounds for quality

5 Strict T2B

5 V-up

5 tuck ups

:30 Hollow rock

Weightlifting

Back Squat ( 1×2 @ 85% +15-30lbs then 1×5 @ – 45/35/25lbs)

10min to complete 1×2 Back squat @ 85%+ then 1×5 @ -45/35lbs

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Competitor

3x

3min AMRAP

18 Dbl KBS, 35/25

15 Dbl KB OHS, 35/25

12 C2B

Then:

2min Rest
Pick up where you left off. This will be scored as one continuous workout.

P: Metcon (AMRAP – Rounds and Reps)

Performance

3x

3min AMRAP

18 KBS, 35/25

15 KB OHS, 35/25

12 Pull ups

Then:

2min Rest
Pick up where you left off. This will be scored as one continuous workout.

Program B

Weightlifting

Bench Press (4×5 @ 80% +10-15lbs superset w/5 widegrip pullups)

Accessory Work

Metcon (No Measure)

3×10 plate sit ups

3×10 isometric back ext