28MAR18

Announcements

The gym will be closed Saturday and Sunday for Easter weekend. If someone opens up please post it on Facebook.

CrossFit Reality – CrossFit

Gymnastics

Pull-ups (1xME)

One max effort set of kipping pull ups (STAY ON THE BAR)

Warm-up

Warm-up (No Measure)

3 Rounds:

200m jog

15 air squats

10 push ups

5 inch worms

Group Warm up: Clean warm up together

Weightlifting

Squat Clean (Establish a 1RM)

Warm up to 80% of your 1RM From week 1, then we will go one person at a time to hit a new 1RM (20 MINUTES)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Air Squats

10 Deadlifts (135/95)
Maximum Effort Sprint Style Workout, its light and fast!