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