25MON19

24
Nov

25MON19

Announcements

THANKSGIVING WEEK SCHEDULE:
WED 11/27: 4-5-6AM CLASSES ONLY
THUR 11/28: CLOSED
FRI 11/29: NOON ONLY
SAT 11/30 & SUN 12/1: CLOSED

CrossFit Reality – CrossFit

Warm-up

Squat Warm Up (No Measure)

2 Rounds:

10 CAL Bike

15 each leg Horizontal Swings

15 each leg Front 2 Back Swings

50′ Bear Crawl

50′ Walking Lunges

10 OHS with PVC

Weightlifting

Back Squat (E3min x 5 – 6 reps )

5 seconds down / 4 seconds up

Build to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

400m Run

6 Bar Muscle Ups

12 Deadlifts 185/115

24 Box Jumps
Run counts as 1

Scale for BMU

– 8 Chest to bar pull up

– 12 kipping pull ups

– 12 Ring Rows