12
Nov
13WED19
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
Snatch/OHS Complex (E2:30mins x 7 – 5RM)
3 Hang Power Snatch
+
2 OHS
Build to a heavy for the day
Metcon
Metcon (AMRAP – Reps)
3 min amrap
5 Hang Power Snatch 75/55
10/7 Cal Bike
3 min rest
3 min amrap
10 Hang Power Cleans 75/55
8 Alt Pistols
Scale
– pistol to a box
– pistol with weight plate