25SEP15

CrossFit Reality – CrossFit

Double Under Warm-Up (No Measure)

35 Double Under Attempts

Then 2 Rounds Of:

8 GHD Sit-Ups

10 Jumping Lunges

200m Run

Weightlifting

Military Press (seated) (7×7 @ 50% 1RM Strict Press. Use the racks!)

sit on bench or on corner of a box and do strict press

Gymnastics

Metcon (Time)

20 MC Burpees
MC Burpee = drop chest-to-deck, rise to plank, do 4 mountain-climbers, finish burpee.

Here is your chance to get Rise-Up Challenge WOD 3 done! The coach will set the clock at 8:00 and count down. You can do 20 MC Burpees -OR- if you want to do the challenge, just keep going until the clock reaches 0:00. 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 KB Clean (each arm) (1.5/1.0)

5 KB Snatch (each arm)

5 Knees to Elbows

5 Toes to Bar

RX+=2.0/1.5