27Jul2016

26
Jul

27Jul2016

Announcements

Movie Night is this Friday at 8PM!
– wear your favorite PJ pants and CFR shirt
– bring food/drink/friends
– playing “The Goonies”

Red Sox @ The Angels
– Sunday 12:30
– Sign up Sheet on the front desk

CrossFit Reality – CrossFit

Warm-up

8min

Gymnastics

10 min to complete

Metcon (AMRAP – Reps)

60s Max Push ups

2min Rest

60s max Ring dips

2min rest

60s max HSPU

Weightlifting

15min to complete

Tall Jerk (4×2 Tall Jerk @ 50%)

4×2 Tall Jerk @ 50% of CnJ

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

4 person Team WOD

2 Rounds

Pace Horse – 100yd sand bag carry

Bench Press, 135/85lbs

Elevated ring rows

Double Unders
Complete as many reps as possible while pace horse is on the run. Rotate stations each run.

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

Team WOD

4 Rounds

Pace Horse – 100yd run

Bench Press, 95/65lbs

Ring rows

Push ups

Single Unders