20APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m (100m sprint then 100 easty to completion)

Coach led clean and front squat warm up

Hamstring Mobility (partner stretches)

Weightlifting

Front Squat (5×3 +15lbs)

Warm up to 80% of your 1RM, then add:

15lbs to that weight and perform your 5×3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

3 Deadlifts (275/225)

3 Hang Power Cleans (185/135)

5 Laterall Burpees

*Lateral burpee is one burpee over each bar laterally, so you do a burpee over deadlift bar, then over power clean bar =1
Scaled weights:

Deadlift (225/185) (135/95)

Hang Power Cleans (135/95) (75/55)