13OCT15

12
Oct

13OCT15

CrossFit Reality – CrossFit

Warm-up

Metcon (No Measure)

Bare Bear

3 Rounds

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

Use a PVC pipe ONLY; do 3 rounds – 7 unbroken sets per round

Metcon

Metcon (Time)

250m Row
Sprint!!!

Weightlifting

Bear Complex (5 RNDS – 7 unbroken sets per RND; add # each RND)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
DO NOT rest barbell on the ground while doing sets; only tap-and-go is allowed; you may release barbell only between rounds

**25 Burpee Penalty EVERY TIME YOU DROP THE BAR EARLY (cumulative to be done at end of WOD, 4 drops = 100 burpees)