30OCT15

CrossFit Reality – CrossFit

Mini-Helen (No Measure)

3 Rounds

100m Run

12 Light KB Swings

5 Pull Ups

Weightlifting

Push Jerk + Split Jerk Complex (5×2 – 2 combos per round, add weight each round)

Metcon

Coreleone (AMRAP – Rounds and Reps)

Coreleone – The Godfather of Core Work

AMRAP 15 Minutes – if any mod

AMRAP 20 Minutes – if rx

15 Situps (w/plate 15/25)

20 Spidermans from plank on elbows (plate on back)

15 Plate twists

20 Hip thrusts

15 Knees to elbow

20 Hollow Rocks (w/plate)