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