28
Jul
29Jul2016
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 (AMRAP – Reps)
3 Rounds
2 Skin the cat complex
Max Ring Pull ups
Weightlifting
20min to complete
Snatch (3×1 Snatch E2M, Start @ 85% and increase each set)
5 min to warm up to 85%.
Only move up in weight after a successful lift.
Clean and Jerk (3×1 CnJ E2M, Start @ 85% and increase each set)
5 min to warm up to 85%.
Only move up in weight after a successful lift.
Level 1 METCON
LVL 1: Metcon (Time)
21,15,9,6,3
Front Squats, 185/105lbs
Burpees
Level 2 METCON
LVL 2: Metcon (Time)
21,15,9,6,3
Front Squats, 135/85lbs
Burpees