24OCT18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5×5 w/barbell:

muscle cleans

hang power cleans

front squats

Group warm up with weight

Weightlifting

Hang Power Clean (5×[email protected]% + (WK6))

+25lbs if Less Than 135lbs

+50lbs Greater Than 135lbs

*If less than 6mo CF Hang power clean right above knee, focus on the transition through the power position.

Metcon

Metcon (Time)

5-4-3-2-1:

DL (315/235)

Ring Muscle Ups

HSPU

SCALED OPTIONS:

DL (225/185)(165/125)(135/95)

Ring MU=BAR MU=C2B Pull ups = Pull ups = 3to1 Ring Rows

HSPU=2 to 1 Push ups