24
Sep
25SEP18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Split jerk drills
Metcon
Split Jerk (5×3 @ 60% )
BASED ON 1RM:
+5lbs if <100lbs
+10lbs if <200lbs
+15lbs if <300lbs
+20lbs if <400lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
6 PWR CL (165/125)
3 Burpee Pull ups
SCALED OPTIONS:
PWR CL–>HNG PWR CL: (135/95)(95/65)(75/55)
Burpee pull up = 3 burpees + 3 ring rows