22AUG19

21
Aug

22AUG19

Announcements

NEW AM SCHEDULE:
7AM Class CANCELLED EFFECTIVE 8/19/2019
4AM-5AM-6AM Are the new times starting 9/2/2019

CrossFit Reality – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Clean complex (E2MOM 8: Build Up TO AHAP)

1 PWR CL PWR POS

+

1 PWR CL BELOW KNEE

+

1 TNG PWR CL

+

1 FRONT SQUAT
8 TOTAL ROUNDS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

50 DU’s

30 DB PP L (50/35)

50 AB-Mat Situps

30 DB PP R