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