24
Jul
25Jul2016
Announcements
Movie Night is this Friday at 8PM!
– wear your favorite PJ pants and CFR shirt
– bring food/drink/friends
– playing “The Goonies”
Red Sox @ The Angels
– Sunday 12:30
– Sign up Sheet on the front desk
CrossFit Reality – CrossFit
Warm-up
8min
PVC Pipe Warm up (No Measure)
2 Rounds
200m run
10 Pass thrus
10 Back Squats
10 Push Press
10 OHS
10 Good mornings
10yd Duck walk with PVC pipe
Gymnastics
10 min to complete
LVL 1: Metcon (AMRAP – Reps)
60s max pull ups
2min Rest
60s max C2B pull ups
2min Rest
60s max muscle ups
LVL 2: Metcon (AMRAP – Reps)
3 Rounds
60s max pull ups
2min Rest
Weightlifting
15min to complete
Back Squat (1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%)
Level 1 METCON
LVL 1: Metcon (Time)
9,6,3,9,6,3
HSPU
Hang Power Cleans, 155/105lbs
Burpees
Level 2 METCON
LVL 2: Metcon (Time)
12,9,6,12,9,6
Push ups
Hang Power Cleans, 115/75lbs
Burpees