22
Dec
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)