30
Oct
31Oct2016
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
200mrun/250m row/.5mi Ride
10yd Knee Hugs
10yd Quad walks
10yd Side to side lunge
10yd Duck walk
10 Pass throughs
10 OHS
Then:
10 in place lunges, light KB
10 in place lateral lunges, light KB
10 around the world lunges, light KB
Weightlifting
Speed Back Squat (4×6 @70% + 5-10lbs. All reps completed within 12s )
4×6 Speed Back Squat @ 70%
Level 1 METCON
LVL 1: Metcon (AMRAP – Rounds and Reps)
14 Minutes AMRAP
10 Burpee Over bar
15 Overhead Lunge, 75/55lbs
30 AbMat Sit-up
15 Overhead Lunge
Level 2 METCON
LVL 2: Metcon (AMRAP – Rounds and Reps)
14 Minutes AMRAP
10 Burpee Over bar
15 Overhead Lunge, 115/75lbs
20 T2B
15 Overhead Lunge
Cash out
$$Out: Metcon (Time)
1,2,3,Pull ups
10,9,8, Push ups