25Oct2016

24
Oct

25Oct2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

3 sets or 5 minutes, whatever comes first:

10 PVC Pass throughs

8 PVC Overhead squat

6 Box jumps (small box, 10″)

Then:

3x Burgerner Warm up with barbell

Weightlifting

Snatch (6×1 @ 80%)

Build to 80% then go E2M for 12min.

Level 1 METCON

LVL 1: Metcon (Time)

50 Deads, 135/95#

40 Pull-Ups

30 FSQ 135/95#

20 Dips

10 Thrusters 135/95#

Level 2 METCON

LVL 2: Metcon (Time)

50 Deads, 185/125#

40 Pull-Ups

30 FSQ 185/125#

20 HSPU

10 Thrusters 185/125#

Cash out

$$Out: Metcon (Time)

Sled Push 25yd

Sprint 25yd

Sled Push 25yd

Sprint 50yd

Sled Push 25yd

Sprint 75yd

Sled Push 25yd

Sprint 100yd
Just score max effort reps

$$OUT: DB Arnold Press

4×8 DB Arnold Press