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