31JAN19

Posted on January 30, 2019 Under Blog

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Skills & Drills: Open Movements

HSPU (15MIN)

Weightlifting

Bench Press (start at 40% record heaviest )

20-14-12-8-6-4-6-8-12-14-20

Start off at 40%, Add 5lbs ea side every time you decrease reps, remove 5lbs each side as you add reps

Metcon

Metcon (2 Rounds for reps)

2 Rounds:

Station 1:

2 Min on 1 Min off

250m row

ME HSPU

Station 2:

2 Min on 1 Min off

200m Run

ME Wall Balls (20/14)
Station 1 + 2 = 1 round of reps, record total per complete round