15APR2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 Rounds:

10 push ups,

10 inch worms (walk those hammies out!)

10 V-ups

Weightlifting

Military Press (seated) (5 x 7 AHAP)

sit on bench or on corner of a box and do strict press

Weighted Pull-ups (5 x 7 Strict C2B)

Level 1 METCON

Metcon (Time)

Buy In: EMOM 6 200m/175m Row

3 Rounds:

10 PWR Snatch (95/65)

10 Bar Facing Burpees

(as soon as you finish row you jump into wod, Score is total time including EMOM)

Level 2 METCON

Metcon (Time)

Buy In: EMOM 6 200m/175m Row

3 Rounds:

10 PWR Snatch (75/45)

10 Burpees

(as soon as you finish row you jump into wod, Score is total time including EMOM)