13AUG19

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

3 Rounds:

200m Run

10 Kipping Bar Swings

15 Pass Throughs

10 OH PVC SQUATS

15 Banded Pull Aparts

Weightlifting

Split Jerk (E90SEC 7RNDS: 2 Reps increasing in weight each RND)

From Rack

Metcon

Metcon (AMRAP – Reps)

Four 5:00 Rounds:

8 C2B Pull ups OR 4 Bar MU

10 Ring Dips

15 Wall Balls

30DU’s

400m Row

Complete work as fast as possible, record time that is left each round as your score. Total all 4 Rounds for total Score.