26Jun2017

CrossFit Reality – CrossFit

Weightlifting

A: 2 Cleans + 1 Jerk Complex (4×1 @ 70% + 15lbs)

4×1: 2 Cleans + 1 Jerk

Pause Back Squat (4×3 @ 75% + 15-20lbs)

3sec hold in the bottom

Metcon

Metcon (Time)

3 rounds

300m row

15 hang power cleans, 115/75

12 C2B

9 dips

Program B

Weightlifting

Push Press (4×3 Push Press @ 65% + 10lbs)

Superset push press with 4×8 yates row

Gymnastics

Metcon (No Measure)

5 Rounds

5 ring dips

5 wide grip pull ups

30s planks

5 Hanging V to L or L raises

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

800m run

50 abmat situps

50 back extensions