11
Sep
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)