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