26Jul2016

Announcements

Movie Night is this Friday at 8PM!
– wear your favorite PJ pants and CFR shirt
– bring food/drink/friends
– playing “The Goonies”

Red Sox @ The Angels
– Sunday 12:30
– Sign up Sheet on the front desk

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (No Measure)

100 Hollow rocks

2 Pistols each leg every time you break

Weightlifting

15min to complete

4×1 Snatch + Hang Snatch + Snatch Balance (4×1 Sn + Hang Sn + Sn Balance @ 60% + 10lbs)

4×1 Snatch + Hang Snatch + Snatch Balance

Level 1 METCON

LVL 1: Metcon (Time)

5 Rounds

3 Muscle ups

4 Deads, 315/205

5 HSPU, Strict

6 Box jumps, 30/24

Level 2 METCON

LVL 2: Metcon (Time)

5 Rounds

3 C2B

4 Deads, 225/145

5 Ring Dips

6 Box jumps, 24/20