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