4-12-2019 CrossFit

Real Change CrossFit – CrossFit

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ALL: Metcon (No Measure)

10 Minute EMOM

ODD: 2 Turkish Get Up (one each arm)

EVEN: 10-15 Kettlebell Swings

*1 KB for both mvmts – focus on stabilization in TGUs and full/explosive hip extension in KBS

OPEN: Metcon (Time)

For Time

100 Double Unders

5 Clean & Jerks (205/135)

75 Double Unders

5 Clean & Jerks (185/125)

50 Double Unders

5 Clean & Jerks (165/115)

25 Double Unders

5 Clean & Jerks (145/105)

PER: Metcon (Time)

For Time

100 Double Unders*

5 Clean & Jerks (145/105)

75 Double Unders

5 Clean & Jerks (135/95)

50 Double Unders

5 Clean & Jerks (125/85)

25 Double Unders

5 Clean & Jerks (115/75)

*3 to 1 Singles

FIT: Metcon (Time)

For Time

200 Single Unders

5 Clean & Jerks (125/85)

150 Single Unders

5 Clean & Jerks (115/75)

100 Single Unders

5 Clean & Jerks (95/65)

50 Single Unders

5 Clean & Jerks (75/55)

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