24APR18

22
Apr

24APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9

Body Rows

Push ups

Barbell Push press

Group Hamstring Mobility

Weightlifting

Bench Press (5×6 @60%+15lbs)

*With a partner or small group you will perform 5×6 @ 60% +15lbs, If you missed a week prior to this do the week you are on.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

24FT HS WALK

10 push press (135/95)

5 Ring Muscle ups
SCALED VERSIONS:

4 Walk-around the box (piked position on tall box hs walk around it)

5 Muscle ups = 5 BMU, 10 C2B Pull up, 10 pull ups or Banded pull ups + 10 Banded Tricep Extensions

Push Press Weight (95/65) or (75/45)