28TUE20

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds:

200m Run

10 Kipping Bar Swings

20 sec Bar Hang

15 Pass Throughs

50′ OH PVC Walking Lunge

10 Ring Rows

8 Burpees

Weightlifting

Shoulder Press (WK2: 5×5 @ WK1 Weight +)

2RM < 50LBS= + 5LBS
2RM < 100LBS= + 10LBS
2RM < 150LBS= + 15LBS
2RM < 200LBS= + 20LBS
2RM < 250LBS= + 25LBS
2RM < 300LBS= + 30LBS

Metcon

Metcon (Time)

3 Rounds

20/17 Cal Bike

10 Clean & Jerks

10 Toes to bar

10 Power Snatch
Pick 1 weight and use it for both movements.

-Scale for toes to bar is kipping leg raise, knee raise or v-ups