16SEP17

CrossFit Reality – CrossFit

Warm-up

Metcon (No Measure)

1 min Bike

6 Inchworms

1 min Bike

12 V-ups

1 min Bike

18 I-T-Y arm raises (5/2.5 plates)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

90 seconds to complete

– 10 Deadlifts

– 05 Cleans

30 seconds to complete

– Max DU
Start with any weight, add weight each round; may continue lifting into DU time; if DL/Clean incomplete during round, multiply incomplete reps by 10 and subtract from score. Score is heaviest weight plus total DUs.

Metcon

Metcon (Time)

4 Rounds

60 Flutter Kicks

14 Hip Thrusts

12 Floor Press (115/75)

10 Windshield Wipers

Weightlifting

Clean and Jerk (Work up to a heavy triple with 3 working sets)