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