18OCT18

CrossFit Reality – CrossFit

SKILL DEVELOPMENT

Double Under Skills (No Measure)

DU practice for 5-7 Minutes

-Tabata Style

-ME for 2:00 2x

-Coaches choice

Warm-up

Warm-up (No Measure)

21-15-9:

Push ups

Jumping Air Squats

Partner up for bench

Weightlifting

Bench Press (5×[email protected]% + (wk5))

+20lbs if less than 135lbs

+30lbs if greater than 135lbs

+40lbs if greater than 185lbs

+50lbs if greater than 235lbs

Metcon

Metcon (2 Rounds for reps)

EMOM 16:

odd: CAL Bike

even: KB Swings (1.5/1.0)

Total CAL in RND 1 Score

Total Swings in RND 2 Score