30DEC15

CrossFit Reality – CrossFit

Warm-up

30DEC15 (No Measure)

3 Rounds:

10 Push Ups

10 Air Squats

10 Hollow Rocks

Weightlifting

Metcon

Barbell Complex 12/30

Squat Clean + Push Press +

Hang Squat Clean + Push Jerk +

Squat Clean +Split Jerk

*No dropping the bar until after split

jerk

Metcon (Time)

2 Rounds:

12 OH Squats (135/95)

12 Burpees

9 Power Snatches (135/95)

9 Bar Over Burpees

6 Squat Cleans (135/95)

6 Burpee Pull Ups