17Oct2016

16
Oct

17Oct2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

10min Athletes choice.

Get warm and build a light sweat.

10min Assault bike

10min Run

10min Row

You choose

Weightlifting

Metcon (No Measure)

RomWOD

15 – 20min

Level 1 METCON

Metcon (No Measure)

4 slow rounds

45 Double Unders

15 Push jerk 95/65

10 Back Squats,95/65

5 Pull ups
Deload Metcon

Level 2 METCON

Metcon (Time)

4 Rounds for Time:

45 Double Unders

15 Push Jerk 135/95lbs

7 Burpees to 12″ target

3 Rope Climbs
For those that don’t want to deload.

Cash out

$$Out: Metcon (Time)

1,2,3,Pull ups

10,9,8, Push ups
Just score max effort reps

$$Out: Weighted Step-ups (4×8 DB Step ups, 24/20)

Game