21
Apr
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