24SEP18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Front Squat Warm up:

Mobility

Proper Warm up overview

Weightlifting

Front Squat (5×3 @ 60%)

BASED ON 1RM:

+5lbs if <100lbs
+10lbs if <200lbs
+15lbs if <300lbs
+20lbs if <400lbs *If you dont have 1RM spend 10minutes warming up to a heavy single (AHAP) and use that to get your percentage from.

Metcon

Metcon (Time)

5 Rounds:

7 Thrusters (135/95)

1 Rope Climb

SCALED OPTIONS:

Thruster weight (95/65)(75/55)

ROPE CLIMB = 3 Rope Lowers/10 Jumping Pull ups