21Oct2016

20
Oct

21Oct2016

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)

5 Slow rounds

15 Thrusters, 95/65

5 Strict pull ups
Deload Metcon

Level 2 METCON

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Thrusters, 95/65

5 Muscle ups
For those that don’t want to deload.

Cash out

$$Out: Metcon (Time)

100yd OH Walking Hold, 135/95lbs

$$Out: Metcon (No Measure)

3 Rounds

30s Max GHR

30s Rest

30s Max Back Ext

30s Rest