25
Oct
26Oct2016
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
3 sets or 5 minutes, whatever comes first:
10 PVC Pass throughs
8 PVC Overhead squat
6 Box jumps (small box, 10″)
Then:
2x Cross-over symmetry
Weightlifting
Shoulder Press (3×5+ Strict Press @ 65%, 70%, 75%)
Level 1 METCON
LVL 1: Metcon (Time)
5 Rounds
300m Run
10 Hang Power cleans, 95/75lbs
15 Box jump overs, 24″
Level 2 METCON
LVL 2: Metcon (Time)
5 Rounds
300m Run
10 Hang Power cleans, 155/115lbs
15 Box jump overs, 30/24″
Cash out
$$Out: Metcon (Time)
4 Rounds:
12 Pistol – L
12 Pistol – R
$$Out: Metcon (AMRAP – Reps)
3 Rounds
Max C2B Pull ups
2min Rest