25WED19

24
Sep

25WED19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Cal row

50′ Bear crawl

10 Hand Release Push ups

10 Ring rows

15 Air Squats

5 Kick to Hand stand hold

or

2 Wall Walks

Weightlifting

Shoulder Complex (E90sec x 8 )

2 Strict Press

+

2 Push Press

+

2 Push Jerks
Build to a heavy for the complex

Metcon

Metcon (Calories)

12 Min Alternating EMOM

Odd min – 18/12 Cal Row

Even min – 40 sec Double KB Front Rack hold 70/53
score is total cals completed