22Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

2 Slow Rounds

3min Assault Bike

2min Hollow hold or Plank

Weightlifting

Clean and Jerk (5×1 CnJ @ 80%)

Stiff Leg Deadlift (5×1 Stiff leg Deadlift @ 60% of Deadlift)

5×1 Stiff leg Deadlift @ 60% of Deadlift

Level 1 METCON

LVL 1: Metcon (No Measure)

15min RomWOD

Level 2 METCON

35min Running clock

LVL 2: Metcon (AMRAP – Reps)

12min AMRAP

3 Thrusters, 95/65

3 Chest to bar Pull-ups

6 Thrusters, 95/65

6 Chest to bar Pull-ups

9 Thrusters, 95/65

9 Chest to bar Pull-ups

12 Thrusters, 95/65

12 Chest to bar Pull-ups

15 Thrusters, 95/65

15 Chest to bar Pull-ups

18 Thrusters, 95/65

18 Chest to bar Pull-ups

21 Thrusters, 95/65

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
8min Rest then immediately begin next workout – prep your weight for the next workout during this time

LVL2B: Metcon (Time)

1000 meter row

30 Overhead squats 135,95

30 Deadlifts, 135,95

Cash out

$$OUT: DB Arnold Press

4×8 DB Arnold Press

$$Out: Metcon (Time)

Sled Push 25yd

Sprint 25yd

Sled Push 25yd

Sprint 50yd

Sled Push 25yd

Sprint 75yd

Sled Push 25yd

Sprint 100yd
Just score max effort reps