18JAN2016

17
Jan

18JAN2016

CrossFit Reality – CrossFit

(No Measure)

2 Rounds:

300m Row

10 Nurpees

10 Goblet Squats (Medium Weight)

Lift Coast Squat Cycle (1×8 65% 4 Front/4 Tempo Back Squats)

Base off Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

Lift Coast Squat Cycle (1×8 70% 5 Front/3 Tempo Back Squats)

Base off Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

Lift Coast Squat Cycle (1×6 80% 4 Front/2 Tempo Back Squats)

Base off Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

Lift Coast Squat Cycle (1×6 85% 6 Front Squats)

Base off Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

Metcon (AMRAP – Rounds)

AMRAP 10:

10 Power Cleans (155/115)

8 Weighted Situps (20/14)

6 Rings Muscle Ups