CrossFit Reality – CrossFit
Metcon (No Measure)
8 minutes of Constant Movement
–8 Hands-to-Elbows-to-Hands Plank
–8 Mountain Climbers
–8 Jumps to a target 6″ beyond vertical reach
2015 8 Min MC Burpees (AMRAP – Reps)
8 minutes of max mountain-climber burpees.
Drop chest to deck, get to plank, do 4 mountain climbers, then finish the burpee. Rinse. Repeat.
PWR SN + PWR SN Below Knee Cap (5 rounds, start at 40%, add 5# each round.)
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#
You can replace SDHP with Pendlay Rows.