17FRI19

16
Jan

17FRI19

Announcements

FEDERAL HOLIDAY SCHEDULE MONDAY FOR MLK DAY!

9AM, NOON, 5PM, 6PM

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

50’ crab walk

Weightlifting

Squat Clean (E2:30 x 6 – 2RM )

From the floor

Start weight around 40 – 50% of your 1RM

– Hang power clean if squat clean technique is not strong

– Front squat for less than 2yrs Of Crossfit

Hang Power Clean (E2:30 x 6 – 2RM )

From the hang

Start weight around 40 – 50% of your 1RM

– Front squat for less than 2yrs Of Crossfit

Front Squat (E2:30 x 6 – 2RM )

Metcon

Metcon (AMRAP – Reps)

Revolving Emom x 20

1 – 8 HSPU

2 – 6 strict pull up

3 – 40 sec Sandbag Hold

4 – 40 sec Assault bike – 60%
– hand release push up

– strict pull up with band across j – hooks

– sand bag hold is in hug position

– 40sec = 40reps