24APR19

CrossFit Reality – CrossFit

Warm-up

Deadlift Warm up (No Measure)

5:00 (bike/run/row)

THEN

3 Rounds:

10 Inch worms

10 RDL’s (bar)

10 Jefferson Curls (bar)

10 banded hamstring curls

Weightlifting

Deadlift (WK4: 5×3 @ 80% +10LBS)

Metcon

Metcon (2 Rounds for reps)

AMRAP 7:

30 DUs

5 Burpee T2B

Rest 4 Min:

AMRAP 4:

CAL Bike

SCALED OPTIONS:

DUs = 90 Singles

Burpee T2B = 5 Burpees then 5 T2B or Hanging Knee Raises