13MAR20

12
Mar

13MAR20

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Lunge, Squat, Lunge

10 Kb DeadLifts with and Shrug at the Top

50′ Burpee Broad Jumps

30sec Bar Hang

30 Sec Banded Tricep Stretch (Lean into)

50’ Duck Walk

Weightlifting

Squat Clean (E3min x 5 – 3 reps @ 100% of 2RM )

Metcon

Metcon (Time)

For time

12 Dball/ Sandbag cleans

18 Toes to bar

9 Dball/Sandbag cleans

12 Toes to bar

6 Dball/Sandbag cleans

9 Toes to bar
Scale for toes to bar is

– kipping knee to chest

– hanging knee to chest