19
Oct
20Oct2016
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 (No Measure)
4 Rounds
8 Squat Cleans, 95/65
10 Push Ups
12 Air Squats
Deload Metcon
Level 2 METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
4 Power Cleans 205/125lbs
8 HSPU
12 Air Squats
For those that don’t want to deload.
Cash out
$$Out: Metcon (Time)
800m Farmers Carry, 50/40lbs DB
$$Out: Planche Throughs (3×10 DB Planche through )
3×10 DB Planche through
$$Out: Metcon (No Measure)
EMOM: 10 min
1 Legless Rope Climb