18
Aug
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