13WED19

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