22SEP15

CrossFit Reality – CrossFit

Warm-up

Total Body (No Measure)

3 Rounds of Continual Motion

30′(5 Blocks) Bear Crawl

into

10 Mountain Climbers

30′ Duck Walk

into

10 Jumping Squats

30′ Burpee Broad Jumps

Bodyweight Metcon

100 Sit-ups (Time)

100 Sit-ups

100 Push-ups (Time)

100 Push-ups

100 Slam Balls (Time)

100 Slam Balls (25/15)

RX+=(30/20)
7 min time cap for each movement; take remaining time to rest

Weightlifting

Deadlift (4×12 @ 65%)

These are “Deficit Deadlifts” — create a 2″ deficit by standing on other plates with your entire feet as you lift (the metal 45/35 plates are good for this)