23DEC17

Announcements

Holiday Schedule Changes:
-Closed Sunday Christmas Eve & Monday Christmas Day
-Closed Sunday New Years Eve & Monday New Years Day

CrossFit Reality – CrossFit

Warm-up

004 Prep for Jumping (No Measure)

5 MIN ROW

50 jumping jacks

20 air squats

50 jumping jacks

20 push ups

Weightlifting

Split Jerk (4×4)

Do ONLY 4 unbroken sets, adding weight each set.

Metcon

Coreleone (AMRAP – Rounds and Reps)

Coreleone – The Godfather of Core Work

AMRAP 20 Minutes – if any mod

AMRAP 15 Minutes – for RX

AMRAP 20 at RX = RX+

15 Situps (w/plate 25/15)

20 Spidermans from plank on elbows (plate on back)

15 Plate twists

20 Hip thrusts

15 Knees to elbow

20 Hollow Rocks (w/plate)