21
Nov
22FRI19
Announcements
THANKSGIVING WEEK SCHEDULE:
WED 11/27: 4-5-6AM CLASSES ONLY
THUR 11/28: CLOSED
FRI 11/29: NOON ONLY
SAT 11/30 & SUN 12/1: CLOSED
CrossFit Reality – CrossFit
Warm-up
Squat Warm Up (No Measure)
2 Rounds:
10 CAL Bike
15 each leg Horizontal Swings
15 each leg Front 2 Back Swings
50′ Bear Crawl
50′ Walking Lunges
10 OHS with PVC
Weightlifting
Overhead Squat (E2min x 6 – 4RM )
Metcon
Metcon (AMRAP – Rounds and Reps)
16min Amrap
200m Run
12 Ring Dips
8 Goblet squats 70/53
12 Russian KB Swings
8 KB Sumo Deadlift High Pulls