20JAN18
CrossFit Reality – CrossFit
Warm-up
Double the Fun (No Measure)
0:00 – 0:30 – Jump rope singles
0:30 – 1:00 – 10 Doubleunders + rest
1:00 – 1:30 – Jump rope singles
1:30 – 2:00 – 15 Doubleunders + rest
2:00 – 2:30 – Jump rope singles
2:30 – 3:00 – 20 Doubleunders + rest
3:00 – 3:30 – Jump rope singles
3:30 – 4:00 – 25 Doubleunders + rest
4:00 – 4:30 – Jump rope singles
4:30 – 5:00 – 30 Doubleunders + rest
Metcon
CrossFit Open 18.0 (Time)
21-15-9
DB Snatch (50/35)
Burpees
Cannot switch hands on DB Snatch until DB is below eyes.
Must jump feet forward from plank and perform lateral hop over DB.
Weightlifting
Metcon (Weight)
10 minutes to find a 1 RM Squat Clean
Metcon (AMRAP – Reps)
EMOM5: 10 Squat Cleans
10 Squat Cleans every minute on minute for 5 minutes
Metcon
Metcon (Time)
4 Rounds
Row 200
10 Mountain Climbers
05 KB Clean Left (53/35)
05 KB Snatch Left
05 KB Push Press Left
05 KB Clean Right
05 KB Snatch Right
05 KB Push Press Right