27
Jul
28Jul2016
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
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
Gymnastics
10 min to complete
Metcon (No Measure)
10min
Kipping practice
Weightlifting
15min to complete
Clean + Hang Clean + Jerk (4×1 Clean + Hang Clean + Jerk @ 70% + 10lbs)
4×1 Clean + Hang Clean + Jerk @ 70%
Level 1 METCON
LVL 2: Metcon (Time)
4 Rounds
400M Run
7 Muscle ups
14 T2B
Level 2 METCON
LVL 1: Metcon (Time)
4 Rounds
400M Run
7 Pull ups
7 Push ups
7 Ab mat sit ups