12SEPT19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5:00 on Bike/Tread

Then:

X3 RNDS

50ft Bear Crawl

50ft Broad Jump

50ft Crab Walk

50ft Duck Walk

Weightlifting

Front Squat (5×3 @ 60-70% TEMPO Squats 3-1-0)

3-1-0 TEMPO =

3 Seconds Down

1 Second Hold

0 Seconds up (as fast as possible)

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

0-1: 40 DU’s

1-2: 6 D-Ball Cleans (100/60)

2-3: 5 Bar Muscle Ups

3-4: 15 Box Jumps (24/20)