19AUG19

Announcements

NEW AM SCHEDULE:
7AM Class CANCELLED EFFECTIVE 8/19/2019
4AM-5AM-6AM Are the new times starting 9/2/2019

CrossFit Reality – CrossFit

Warm-up

Squat Warm Up (No Measure)

2 Rounds:

10 CAL Bike

15 each leg Horizontal Swings

15 each leg Front 2 Back Swings

50′ Bear Crawl

50′ Walking Lunges

Weightlifting

Back Squat (E3Min x 5 – 3 reps,rest 15 sec, 3- reps )

Build to a heavy, 6 reps every round.

Start around 45 – 55%

Metcon

Metcon (Time)

21-15-9

Power snatch

Lateral burpee over bar

Over head squats

Toes to rings

75/55