22
Aug
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