25Sep2016

CrossFit Reality – CrossFit

Warm-up

026 Crossover Symmetry (No Measure)

Warm-up (No Measure)

200m Run

10 Air Squats

10 Push ups

10 Lunges

10 Ring rows

200m run

Metcon

A: Metcon (AMRAP – Reps)

9min AMRAP

200yd gasser (20yd intervals)

7 pull ups

7 T2B
Only count pull ups and T2B

Then: 3min Rest

B: Metcon (AMRAP – Reps)

Every 2 min for 12min

15 Deadlifts, 95/65/55

15/10/8 cal Assault bike cal
Then 3min Rest

C: Metcon (Time)

75 Jumping Jacks

40 Hollow rocks

30 Squats

20 Push ups

10 Burpees

20 clapping Push ups

30 Squats jumps

40 V-ups

75 Jumping Jacks

Cash out

$$Out: Metcon (No Measure)

1min max sit ups

1min max supermans

6x30s top of push up hold with 10s rest