13SEP19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row (100m Hard Then 100m Easy)

Group Snatch Warm Up

Weightlifting

Snatch Complex (3POS) (E1:30 FOR 8 RNDS: Increasing to a daily AHAP)

1 PWR POS PWR SNATCH

+

1 HNG PWR SN (Below Knee)

+

1 TNG PWR SN

+

1 OH Squat

Metcon

Metcon (Time)

16 Rounds:

EMOM

Row (200m/175m)

@ Minute 16:

45 Burpees For Time
Score is Time It takes you to complete burpees: If you finish burpees at 17:30 your score = 1:30.

*PENALTY: Every Round of the Row not Completed ADD :10 to your Burpee Time.