7
Oct
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