18MAR19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m (100 Sprint – 100 Soft to completion)

2 Rounds:

50ft Duck Walk

50ft Bear Crawl

5 Burpees

50ft broad jump

Weightlifting

Front Squat (5×3 Controlled Descent (4 Seconds) @ 60-70%)

Count backwards from 4 to 0 as you descend into you front squat to a box or mark just below parallel. Once you hit the mark on depth use a violent hip extension to stand up the squat as quickly as possible.

Metcon

Metcon (Time)

5 Rounds:

10 Squat Cleans (95/65)

200m Row