22JUL19

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

Weightlifting

5RM: Front Squat (Every 2 min x 5 )

Build up to a 5RM for the day

Metcon

Metcon (AMRAP – Reps)

24min Revolving Emom

1 – 4 ring muscle ups

2 – 15 wall balls 20/14

3 – Amrap hspu within 40 sec

Score is as many reps completed
Scale for muscle ups is 8 kipping ring swings.

Leave your self about 20 sec in each min to transition