Crossfit Real Life – CrossFit

Warm-up (No Measure)

TABATA Warm-up x 2


R2 Goblet Squats

R3 Pike Press

R4 Jumping Lunges

R5 Burpees

Good mornings + Stretching and mobility

Pull Up Strength Building #1 (Weight)

2 Rounds –

(30 sec on 10 sec off)

R1 DB Curl and Press

R2 DB Bent Over Rows

R3 Kettlebell bottom up press

R4 Lateral Raises

R5 1 min rest

Pull Up Progressions (No Measure)

10 min EMOM – 25 Seconds work – 35 seconds rest


Level 1: Passive Hang

Level 2: Active Hang


Level 3: Chin Over Bar Hold

Level 4: Negatives


Level 5: Segmented Negatives

Level 6: Partial Pull Ups

Bruck (Time)

4 Rounds for time of:

400m Run

24 Back Squats, 185#

24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
To learn more about Bruck click here
16 min time cap


M 185# = 84kgs

W = 61 kgs


M = 61kgs

W = 42kgs

By | 2019-11-20T22:16:29+00:00 November 20th, 2019|Fitness|0 Comments

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