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