28Sep2017

CrossFit Reality – CrossFit

Program A

Accessory Work

Metcon (No Measure)

5 Rounds for quality

5 Strict T2B

:30s Hollow rock

Weightlifting

Back Squat ( 1×2 @ 85% then 1×5 @ – 45/35/25lbs)

10min to complete 1×2 Back squat @ 85% then 1×5 @ -45/35lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

3x 4min AMRAP

8 CnJ, 95/65lbs

30 Double unders

16 Front Rack Lunge, 95/65lbs

– 1min rest a the end of each 4min cycle.
Pick up where you left off. This will be scored as one continuous workout.

Program B

Weightlifting

Bench Press (4×5 @ 80% – superset with 5 wide grip pull ups)

Accessory Work

Metcon (No Measure)

3×10 plate sit ups

3×10 isometric back ext