24
Sep
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