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