23FRI19

Announcements

NEW AM SCHEDULE:
7AM Class CANCELLED EFFECTIVE 8/19/2019
4AM-5AM-6AM Are the new times starting 9/2/2019

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30 sec bike

(10 moderate, 10 hard, 10 easy)

5 inchworm push ups

50’ lunge, squat, lunge

30sec hand stand hold

5 burpees

200m row

Weightlifting

Over head Squat complex (E2min x 6 )

1 snatch balance

+

2 over head squats
From the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min amrap

8/5 cal bike

8 hang power snatch 95/65

3 mins rest

6 min amrap

10/8 cal row

8 Thrusters 95/65
Score is total rounds and reps