CrossFit Reality – CrossFit
TnG Box Squat (4×3 TnG Box squat @ 75% + 5-10lbs)
Set box to parallel or below. Set stance slightly wider than normal stance. Keep knees back as you descend. As soon as you touch the box ascend with knees staying back and out.
Metcon (No Measure)
10 Pendlay row, AHAP
30yd death march, DB AHAP
15 minute CAP
50 Wallballs, 20lbs/14lbs
40 Wallballs, 20lbs/14lbs
30 Wallballs, 20lbs/14lbs
CEC Snatch complex: CEC + Low hang snatch (5×1 CEC Snatch complex @ 65% )
Raise bar to knees slowly (3s), lower bar to ground. Raise bar to knees, pause 1 second, then snatch.
Metcon (AMRAP – Reps)
3 Reps, Ring or Bar MU (kipping)