25
Jul
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