14FEB20

Announcements

Valentines Day Schedule:
All AM Classes, Evening 4 & 5PM Only

Presidents Day Schedule (2/17):
Morning 9AM & Noon Only, All Evening Classes

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Lunge, Squat, Lunge

10 Kb DeadLifts with and Shrug at the Top

50′ Burpee Broad Jumps

30sec Bar Hang

30 Sec Banded Tricep Stretch (Lean into)

50’ Duck Walk
-Kb Deadlifts are with a squat width stance

-Squeeze legs and butt at top then shrug

Weightlifting

Squat Clean (E2:30 x 5 – 3 reps @ 88% of 2RM )

Can do quick singles

Metcon

Metcon (Time)

4 rounds for time of:

400-m run

200-m farmers carry