19Oct2016

18
Oct

19Oct2016

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 (Time)

“The Flight Simulator”

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

Level 2 METCON

Cash out

$$Out: Metcon (Time)

4 Rounds:

12 Pistol – L

12 Pistol – R

$$Out: Metcon (AMRAP – Reps)

3 Rounds

Max C2B Pull ups

2min Rest