26AUG17

25
Aug

26AUG17

CrossFit Reality – CrossFit

Warm-up

010 Soccer Style Warm-Up (No Measure)

3 Rounds:

:30 High Knees

:30 Butt Kicks

:30 Sprint In Place

:30 Single Leg High Jumps
:20 work

:10 rest for each

Metcon

Row Up Row Down (Time)

10 Cal. Row

10 HSPU

10 V-ups

20 Cal. Row

20 Clapping Pushups

20 V-ups

30 Cal. Row

30 Plank Shoulder Taps*

30 V-ups

20 …

10 …
— After round of 30s, repeat round of 20s and round of 10s

— For shoulder tap, left+right=1

Weightlifting

30 Seconds to Bell (4 Rounds for reps)

5x ∞ KB Strict Press (35/28 x2)

5x ∞ KB Shrug (53/35 x2)

5x ∞ KB Hang Clean (35/28 x2)

5x ∞ KB Snatch (AHAN x2)
— 20 total sets

— :30 sec to complete each set, then :15 sec rest

— As many reps as possible per set

— Count total reps per exercise to score

— AHAN=As heavy as needed. This is a difficult move, so use only what your arms will accommodate; note KB weights in comment box for Snatch