24
Sep
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