15MAY19

Posted on May 14, 2019 Under Blog 0 Comments

Announcements

MEMORIAL DAY MURPH!
5/27/2019 10AM

T-Shirt Pre-Order us up UNDER Strength Program White Board
Plan on 1-2hrs for the workout. Bring a vest if you got it!

CrossFit Reality – CrossFit

Warm-up

Deadlift Warm up (No Measure)

2 Rounds:

200m Run or Row

50′ Drinking Bird (Standing Splits)

20 Sec Bar Hang

15 Banded Good Mornings

50′ Straight Leg Bear Crawl

Weightlifting

Deadlift (WK7: 5 X 3 @ 80% + 40lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

6 DB Burpee Deadlifts 50/35

8 Toes to Bar
Scale for toes to bar is kipping straight leg raise (feet together). Every rep higher than the hips counts.