17DEC18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row (100m sprint/100m easy)

Shoulder ABC’s w/2.5’s

15-12-9

Body Rows

Burpees

Weightlifting

Snatch Complex

6 x E3MOM:

2 SNATCH BALANCE

3OHS

FROM RACK

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 PULL UPS

4 C2B PULL UPS

2 BAR MUSCLE UPS

REST 1:00

RX= DO NOT DROP FROM BAR BETWEEN MOVEMENTS

SCALED OPTIONS:

5 KIPPING SWINGS

4 PULL UPS

3 C2B PULL UPS

OR

8 RING ROWS

4 JUMPING PULL UPS W/ 5 SEC NEGATIVE