24SEP15

23
Sep

24SEP15

CrossFit Reality – CrossFit

Warm-up

Basic/Row (No Measure)

400m Row

Then 2 Rounds

5 Air Squats

7 Pushups

9 Pass Throughs

Weightlifting

Power Snatch Complex (6×3 (3 position work is 1 round) @ 40%)

Metcon

Metcon (Time)

4 Rounds for time

Shuttle Runs – 50/40/30/20 – feet

20 Pushups

25 Weighted Squats (45/25)
Use turf in both rooms, or run outside. If using turf, half the distance is 50 feet, so groups at either end can set up in middle to run to the ends. Hold a plate anywhere for the squats. No, standing on it does not count.

Recovery work on hamstrings