21
Jan
22JAN18
CrossFit Reality – CrossFit
“I believe I can fly”-Athlete Brandon O.
Warm-up
Warm-up (No Measure)
OH Mobility work + Group Warm Up
Weightlifting
Overhead Squat (1×3)
OH Squat: 10 min to Work up to a heavy triple from rack
Overhead Squat (5×3 @ 10lbs heavier than 2weeks ago)
EMOM5x3 10lbs heavier than two weeks ago
Metcon
Metcon (Time)
“For Time:
50 OH Squats (115/75)
50 Sit Ups
800m Run
25 C2B Pull ups
25 Ring Dips
400m Run
15 Squat Cleans (115/75)
15 Burpees Over Bar
200m Run”
20MIN CAP
RX+ = 155/115, C2B=Bar Muscle Ups