26APR2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Level 1

2 Rounds for Quality:

10 Cal Ride

1 Rope Climb

3 Double Box Jumps (30/36)

5 Strict HSPU

7 Strict Toes 2 Bar

Warm-up (No Measure)

Level 2

2 Rounds for Quality:

10 Cal Ride

5 Rope Pulls

3 Double Box Jumps (20-24)

5 Kipping HSPU(On Wall or From Floor Skill Work)

7 Kipping Toes 2 Bar or Knees to Chest

Weightlifting

Snatch (7 x 3 @ 75%)

Level 1 METCON

Metcon (2 Rounds for reps)

AMRAP 5:

5 Floor Press (135/95)

10 OH Lunges

*rest 5 min*

AMRAP 5:

9 Pistols

6 V-ups

3 Burpee Box Jump Overs (24/20)

Level 2 METCON

Metcon (2 Rounds for reps)

AMRAP 5:

5 Floor Press (95/65)

10 OH Lunges

*rest 5 min*

AMRAP 5:

9 Pistols to Box

6 Sit-ups

3 Burpee Box Jump Overs (24/20)