26NOV16

25
Nov

26NOV16

CrossFit Reality – CrossFit

Come on in and get dirty!

Warm-up

WARM-UP (AMRAP – Rounds and Reps)

Bike or Row for 5:00 Then….

2:00 Cindy Challenge (Scored Warm up)

5 Pullups

10 Pushups

15 Squats

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
For today only, do this slowly … unless you’re just freakin nutty.