26MAR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

4:00 On assault bike or rower:

:20 ME :10 REST throughout the 4min

3 Rounds:

10 Jumping Air squats

5 Inch worms

DROM (From Top to Bottom)

neck circles

arm circles (small to big)

hips

knees

ankles and wrists

Weightlifting

Back Squat (1xME @ 60% (unbroken))

Warm up to your 60% and warm up for some volume, key here is to test our work capacity with our back squat. Focus on keeping your core engaged, for a test like this a belt is recommended. NO MORE THAN 2 SEC PAUSE AT TOP

Metcon

Metcon (Time)

For Time:

150/120 CAL BIKE

*Every 3 Minutes Complete 1 round of:

3 Squat Cleans (155/115)

6 Bar Facing Burpees
RX+:

3 Squat Cleans (225/155)

6 HSPU