14AUG18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 5:

:30 of DU’s

:30 singles

2 Rounds:

10 Jefferson curls (barbell)

10 Inchworms

10 Romanian Deadlifts

Weightlifting

Deadlift (5×[email protected] 50%)

If 1RM is between:

100-200= +45LBS

200-300= +90LBS

300+= +135LBS

DONT SKIP WEEKS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 CAL ROW

15 KB Swings (2.0/1.5)

10 Ring Rows

5 Hang PWR Cleans (165/115)

SCALED OPTIONS:

KB: (1.5/1.0)(1.25/.75)

Hang PWR CL: (135/95)(95/65)(75/55)