12
Sep
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.