21OCT15

CrossFit Reality – CrossFit

Rowling (No Measure)

5 Rounds:

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.

*2 air squat penalty for every meter off between rounds*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

6 Medball Rock and Roll-up (20/14)

9 Medball V-ups

12 Alternating one-hand-on Medball pushups

15 Medball leg raises
The heavier your medball, the easier it is to do the rock-and-roll-ups 😉

Weightlifting

One-Legged Romanian Deadlift (8×5 AHAP)