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