29Mar2017

28
Mar

29Mar2017

Announcements

Gymnastics 3.0 Seminar
With coach Rob
Sunday April 2nd at Noon

CrossFit Reality – CrossFit

Weightlifting

Clean and Jerk (10min to build to 1×1 @ 90%)

Metcon (AMRAP – Reps)

2 Rounds

30s Max Hang Power Cleans at 60% of daily max or 90%

90s Rest
Everyone is RX NO MATTER WHAT YOUR WEIGHT. Ok, 10# is not RX.

Back Squat (1×5 @ 85%)

Metcon

RX: Metcon (Time)

400m Run

Then:

21,15,9

Burpees

KB Swing
RX=71/53#

SC=35#

SC: Metcon (Time)

400m Run

Then:

21,15,9

Burpees

KB Swing
RX=71/53#

SC=35#