08OCT18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Front Squat Warm up:

Mobility for rack position

Front Squat and Lower Lumber warm up + hamstrings

Weightlifting

Front Squat (5×3 WK4)

BASED ON 1RM:

+15lbs if <100lbs
+30lbs if <200lbs
+45lbs if <300lbs
+60lbs if <400lbs

Metcon

Metcon (Time)

Partner WOD:

5 Rounds Each

250m Row

*Partner Holds 2KB’s in rack position (1.5/1.0) during row, rower can not begin until partner is holding KB’s