19APR2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m (50 forward 50 backward x4)

21-15-9

Burpees

Jumping Squats

Weightlifting

Clean and Jerk (7 x 3 @ 75%)

Hang Power Position

The Clean involves a full squat

Level 1 METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 CAL Row

15 KB Swings (2.0/1.5)

20 Push ups

Level 2 METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 CAL Row

15 KB Swings (1.5/1.0)

20 Push ups