31OCT18: Halloween

30
Oct

31OCT18: Halloween

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

STEP 1:

Put on your costume

STEP 2:

Dance off!

After a winner is announced, clean warm up. If no one participates we do 100 burpees in-lieu of Costume dance off

Weightlifting

Hang Power Clean ((Below Knee) 5×[email protected]%)

as with all days this week, the focus is ironing out our technique before test week

Metcon

Metcon (AMRAP – Reps)

2 Rounds Every 3:00 Until Failure:

MIN 0-3:

1 HANG PWR SN + PWR SN +SQ SN (75/55)

6 Pull ups

MIN 3-6:

2 HANG PWR SN + PWR SN + SQ SN

6 Pull ups

MIN 6-9:

3 HANG PWR SN + PWR SN + SQ SN

6 pull ups

MIN 9-12:

4 HANG PWR SN + PWR SN + SQ SN

6 Pull ups

MIN 12-15:

5 HANG PWR SN + PWR SN + SQ SN

6 Pull ups

MIN 15-18:

6 HANG PWR SN + PWR SN + SQ SN

6 Pull ups

ETC…..