17TUE19

16
Dec

17TUE19

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds:

200m Run

10 Kipping Bar Swings

20 sec Bar Hang

15 Pass Throughs

50′ OH PVC Walking Lunge

15 Banded Pull Aparts

8 Burpees

Weightlifting

Push Press (E2:30 x 4 – 10RM)

Build to a heavy for the day. 10 reps every set

Metcon

Metcon (AMRAP – Rounds and Reps)

18min amrap

8 Devils Press 45/25

16/12 Cal Bike

12 Burpee Box Jump Overs 24″ 20″

24/20 Cal Row