26Sep2016

CrossFit Reality – CrossFit

Warm-up

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Weightlifting

Widow Maker (70% of 1RM back squat + 5-10lbs)

20 rep max back squat

Level 1 METCON

Metcon (AMRAP – Reps)

Tabata

1. Row

1min Rest

2. Push ups

1min Rest

3. Airdyne

1min Rest

4. Pull ups
Score is total reps/cals from all movements.

Level 2 METCON

Cash out

$$Out: Metcon (AMRAP – Reps)

1×10 dips with 60s Rest

3×8 dips with 60s Rest

1xMax effort dips
Just score max effort reps

$$Out: Romanian Deadlift (4×8 AHAP)