18Oct2016

17
Oct

18Oct2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

10min Athletes choice.

Get warm and build a light sweat.

10min Assault bike

10min Run

10min Row

You choose

Weightlifting

Metcon (No Measure)

RomWOD

15 – 20min

Level 1 METCON

Metcon (No Measure)

EMOM for 12 Minutes (Rotate movements on the minute, completing 4 rounds by the end)

15 Abmat sit ups

10 Burpees

5 OHS, 95/65
Deload Metcon

Level 2 METCON

Metcon (AMRAP – Reps)

EMOM for 12 Minutes (Rotate movements on the minute, completing 4 rounds by the end)

15 V-up

10 Burpees

5 OHS, 155/95
For those that don’t want to deload.

Cash out

$$Out: Metcon (Time)

Sled Push 25yd

Sprint 25yd

Sled Push 25yd

Sprint 50yd

Sled Push 25yd

Sprint 75yd

Sled Push 25yd

Sprint 100yd
Just score max effort reps

$$OUT: DB Arnold Press

4×8 DB Arnold Press