19THU19

CrossFit Reality – CrossFit

Warm-up

Warm-up

Bench press warm up (No Measure)

2 Rounds:

200m Run, Bike, or Ski

10 Inchworm push ups

15 Ring Rows

5 Burpees

15 Air Squats

15 Banded pull aparts

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

50’ crab walk

Weightlifting

Weightlifting

Bench Press (E2:30 x 5 – 10RM )

10 reps every set

Build up to a heavy for the day

Power Clean (E2min x 5 – 3RM )

3 reps every round

Build to a heavy for the day

Metcon

Metcon

Metcon (Time)

For time

40-30-20-10

Deadlifts 155/115

Push ups

Toes to bar

Metcon (AMRAP – Reps)

Emom x 15

40 sec on / 20sec off

1 – 40 sec ski – cals

2 – 4 bar muscle ups

3 – 40sec amrap hs walk

4 – 40 sec air runner – cals

5 – 40 sec amrap sandbag cleans 150/100
Scales

– c2b pull ups

– kipping pull ups

– ring rows

– hs walk attempts

– bear crawls

score is total reps + cals + ft