23
Oct
24Oct2016
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
3 sets or 5 minutes, whatever comes first:
10 PVC Passthroughs
8 PVC Overhead squat
6 Box jumps (small box, 10″)
Then:
10 Banded sides steps and squats – each way
1min banded ankle distraction each leg
Weightlifting
Speed Back Squat (E2M 4×6 @70%. All resp completed within 12s )
4×6 Speed Back Squat @ 70%
Level 1 METCON
LVL 1: Metcon (Time)
4 Rounds
30 Push ups
20cal Assault Bike
10 Power Snatch, 115/85lbs
Level 2 METCON
LVL 2: Metcon (Time)
4 Rounds
30 Ring Dips
20cal Assault Bike
10 Power Snatch, 155/115lbs
Cash out
$$Out: Metcon (Time)
1,2,3,Pull ups
10,9,8, Push ups