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