2/10/2018 CrossFit

Real Change CrossFit – CrossFit

Warm-up (No Measure)

Warm Up:

1 min Slow Row or Bike

2 rnds:5 strict pull ups/10 pushups/15 air squats

:30 Samson Stretch (each side)

1 min Moderate Row or Bike

10 Deadlifts (barbell)

10 Hang Muscle Cleans

:45s Moderate Bike or Row

5 elbow rotations

5 strict press

5 Front squats

:30s Moderate/Fast row/bike

3 Thursters

3 Hang Snatches

3 Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

In teams of 3: 25 Min AMRAP

100/75 Cal Assault Bike

75 Thrusters (95/65)

10 Rope Climbs

100/75 Cal Assault Bike

75 Power Snatches (115/85)

10 Rope Climbs

100/75 Cal Assault Bike

75 Clean and Jerks (135/95)

10 Rope Climbs

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