05NOV17 – A New Hope (the IV Episode)

4
Nov

05NOV17 – A New Hope (the IV Episode)

CrossFit Reality – CrossFit

Warm-up

001 Strength Warm-Up (No Measure)

****2 Rounds****

45/35lb Bar

10 Dead Lift

10 Romanian Dead Lift

10 Pendlay Row

10 Hang Power Clean

10 Front Squat

10 Shoulder to Overhead

10 Back Squat

Metcon (Time)

5 ROUNDS

5 Deadlift

– 315/225/185/135

– 215/155/115/85

10 HSPU

200m Row

10 Slamballs 30/20/15

30 Slamball Twists

Weightlifting

Clean

Jerk Complex

Dip, 3s Pause, Drive up

Dip, 3s pause, Jerk”