19FEB16

18
Feb

19FEB16

CrossFit Reality – CrossFit

Warm-up

7 Minutes till Go Time (No Measure)

3 Rounds:

200m run

5 pull ups

10 push ups

15 air squats

Weightlifting

Metcon (Weight)

Press

1×5 35%

1×5 45%

1×5 55%

AMRAP 65% to failure
FYI: % is based off 90% of 1RM to encourage growth thru inexorably attainable volume (translation: lift mo light reps, get mo strong)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
With remaining class time — ROMWOD