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