12THU19

11
Dec

12THU19

CrossFit Reality – CrossFit

Warm-up

Bench press warm up (No Measure)

2 Rounds:

200m Run, Bike, or Ski

10 Inchworm push ups

15 Ring Rows

5 Burpees

15 Air Squats

15 Banded pull aparts

Weightlifting

Bench Press (E2:30 x 5 – 8RM )

8 reps every set

Build to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

Revolving

E2min x 9

1:15 work / 45sec rest

1 – Assault Bike max cals

2 – Assault Runner max cals

3 – Alt KB Sotts Press max reps
Score is max cals + max reps

You choose the weight on kb