27SEP15

26
Sep

27SEP15

CrossFit Reality – CrossFit

Sunday Funday!

Warm-Up Cafe

Metcon (No Measure)

YOUR CHOICE:

8 minutes of Constant Movement

–8 Hands-to-Elbows-to-Hands Plank

–8 Mountain Climbers

–8 Jumps to a target 6″ beyond vertical reach
Or …

2015 8 Min MC Burpees (AMRAP – Reps)

AMRAP 8

8 minutes of max mountain-climber burpees.

Drop chest to deck, get to plank, do 4 mountain climbers, then finish the burpee. Rinse. Repeat.

Weightlifting

PWR SN + PWR SN Below Knee Cap (5 rounds, start at 40%, add 5# each round.)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
You can replace SDHP with Pendlay Rows.