17MAR18

16
Mar

17MAR18

CrossFit Reality – CrossFit

Happy St. Patty’s! Wear green and get your arse in the gym.

Warm-up

001 Strength Warm-Up (No Measure)

****2 Rounds****

45/35lb Bar

10 Dead Lift

10 Romanian Dead Lift

10 Pendlay Row

10 Hang Power Clean

10 Front Squat

10 Shoulder to Overhead

10 Back Squat

Metcon

Metcon (No Measure)

CF Open 18.3 (if you want)

(we will just “add performance” for Wodify)
This is an ALTERNATIVE to today’s WOD

Metcon

Metcon (6 Rounds for reps)

Ghost 2.0

2 Rounds

90 seconds Rowing (cals)

90 seconds Burpees

90 seconds Situps

90 seconds Ass Bike (cals)

90 seconds Double Unders

90 seconds Pushups
30 seconds transition between movements. Score each movement separately. Get as many Reps as Possible for each movement.

Weightlifting

Clean and Jerk (5×3 @ 60%)

()