12
Apr
13APR18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Row 1000m (100m sprint then 100 easty to completion)
Coach Led Group Warm up:
PVC Front Squats
PVC Thrusters
Rope Climb Technique overview
Weightlifting
Front Squat ( 5×[email protected] 80% +10LBS)
Warm up to 80% of your 1RM, then add:
10lbs to the weight you did last week and perform your 5×3.
15 minutes total
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
100m Run
7 Thrusters (155/115)
3 Rope Climbs
*SCALES:
Thrusters (95/65) (55/35)
6 rope lowers