22APR17 — 12 Min. Cap. Day.

CrossFit Reality – CrossFit

Metcon

A: Metcon (Time)

— 4 Rounds (115/75) —

10 Squat Thrust Deadlift

5 Hip Power Clean

5 Hip Power Snatch

10 Back Squat

plus cardio
Different cardio each round

100m Run, 15 Cal Row, 12 Cal Bike, 50 Doubleunders

B: Metcon (Time)

3 Pullups

5 Pushups

10 Situps

3 Chest to Bar Pullups

5 Pushups

15 Situps

3 Bar Muscleups

5 Pushups

20 Situps

3 Ring Muscleups

5 Pushups

25 Situps

Then reverse it!

3 Bar Muscleups

5 Pushups

20 Situps …
If you modify, use the aerial movement you are able to do.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP12

9 Ball Combos

6 Rolling Combos

3 HSPU Combos
Ball Combo: medball clean+wallball+medball burpee

Rolling Combo: fwd roll+bkd roll

HSPU Combo: pushup+headstand+HSPU