21MAY17

20
May

21MAY17

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

1500m Row (150 Fast/Slow)

Shoulder Stretches

10 Bottom-to-Bottom Squats (w/10 count hold at bottom)
Row Pace: Fast/Slow

1:40 or less/2:20

2:00 or less/2:40

2:20 or less/3:00

Metcon

Metcon (Weight)

12 Minutes – AHAP

3 Wide-Grip Pullups

3 Snatch-Grip Deadlift (45/35)

3 Squat Snatch

add weight each round

RX: Metcon (Time)

5 Rounds

2 TGU (53/35) (1L/1R)

4 Box Jump (30/24)

6 Ring Dips

8 Alt KB Snatch

10 Mountain Climbers

SC: Metcon (Time)

5 Rounds

2 TGU (35/28) (1L/1R)

4 Box Jump (24/204)

6 Box Dips

8 Alt KB CnJ

10 Mountain Climbers