24TUE19

23
Dec

24TUE19

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

50’ crab walk

Weightlifting

Power Clean (E2min x 5 – 3RM )

3 touch and go reps every round. Build to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

Emom x 15

40 on /20 off

1 – 40 sec ski – cals

2 – 4 bar muscle ups

3 – 40sec amrap hs walk

4 – 40 sec air runner – cals

5 – 40 sec amrap sandbag hug hold 150/100
Score is total

– cals

– reps

– distance in ft

– seconds for hold