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