23NOV18

22
Nov

23NOV18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Suicide Runs (10m)

10 Jumping pull ups

10 HR pushups

10 Mountain “Hoppers”

3 min. Lumbar stretches

7 Inchworms
Mountain “Hopper” is a Mountain Climber, except you hop both feet simultaneously.

Weightlifting

“Black” Bear Complex

5 Rounds

7 Power Clean

7 Front Squat

7 Push Press

7 Back Squat

7 Push Press (back rack)
Variation on Bear Complex. Each round is UNBROKEN (may rest btwn reps with barbell off floor, in hand; may rest btwn rounds). Add weight between rounds. Score is heaviest round.

Metcon

2k Row (Time)

Max Effort 2k Row