14
Nov
15Nov2016
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
200mrun/250m row/.5mi Ride
10yd Knee Hugs
10yd Quad walks
10yd Side to side lunge
10yd Duck walk
10 PVC Pass throughs
10 PVC OHS
Then:
Burgener Warm up – Snatch
Weightlifting
Snatch (6×1 @ 80% + AHAP lbs)
Build to 80% then go E2M for 12min.
Level 1 METCON
LVL 1: Metcon (Time)
800m Run
50 Push ups
400m run
30 Ring dips
200m Run
10 Snatch, 165/105lbs
RX+ =
3 Rounds
10 Snatch, 225/145lbs
Level 2 METCON
Cash out
$$Out: Metcon (Time)
Sled Push 25yd
Sprint 25yd
Sled Push 25yd
Sprint 50yd
Sled Push 25yd
Sprint 75yd
Sled Push 25yd
Sprint 100yd
Just score max effort reps
$$OUT: DB Arnold Press
4×8 DB Arnold Press