21FEB2018

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

“5:00 working on kips (Hollow C to Superman, bar hops, etc…)

3 Rounds:

200m jog

15 air squats

10 push ups

5 inch worms

Group Warm up: Clean warm up together”

Weightlifting

Clean ([email protected]%, [email protected]%, [email protected]%, [email protected]%)

Clean Complex: Deadlift+ Hang Power Clean+ Clean. [email protected]%, [email protected]%, [email protected]%, [email protected]%

Score is heaviest round

Metcon

Metcon (Time)

30-20-10

Box jump overs (24/20)

Thrusters (75/55)

This a REDLINE sprint workout! If you were ever gonna meet Pukie, today should be the day