14Jul2016

Announcements

Outside WOD’s This Weekend:

Saturday Meet at the gym @ 7AM bring cash for parking as we head south for a hike/WOD in the hills. We will be back at approximately 11am or noon.

Sunday Beach WOD, meet at the gym at 10AM.

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (No Measure)

6x20s L-sit

If you cannot hold for 20s accumulate 2 total minutes

Weightlifting

15min to complete

Power Pos Snatch + 2 OHS (5×1 Power Pos Snatch + 2 OHS @ 60% + 15lbs)

5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch
Go AHAP for last 2 sets

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

Bring Sally Up Back Squats

30 reps, 95/65
RX+ =

Bring Sally Up Back Squats

30 reps, 135/95

Level 2 METCON

Metcon (AMRAP – Reps)

Bring Sally Up Back Squats

30 Reps, 45/35