16
Dec
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