12TUE19

11
Nov

12TUE19

Announcements

To honor all of those who have served in the armed forces
in the past we will be closed for Veterans Day on
Monday November 11th.

CrossFit Reality – CrossFit

Warm-up

Squat Warm Up (No Measure)

2 Rounds:

10 CAL Bike

15 each leg Horizontal Swings

15 each leg Front 2 Back Swings

50′ Bear Crawl

50′ Walking Lunges

10 OHS with PVC

Weightlifting

Back Squat/Lunge Complex (E2Min x 6 – 4RM)

2 Back Squat

+

2 Back Step Lunges
Build to a heavy complex for the day

Metcon

Metcon (Time)

5 Rounds

8 DB Hang Squat Cleans 50/35

12 Toes to Rings

12 Burpees to 6″ Touch

12 DB Deadlifts 50/35
Scale for toes to rings is

– Toes to bar

– V ups

– Ab mat sit ups