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