25
Sep
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