21JAN2017

1
Jan

21JAN2017

CrossFit

Anybody see WODapalooza? No? Then this DEFINITELY did not come from there …

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

A: Metcon (Time)

ASSAULT on Fran (9 min. cap)

(95/65)

21-15-9

Thrusters

Pull-ups

Calories on Ass. Bike
Somebody call the police: FRAN IS UNDER ASSAULT!

RX+ — 115/75

Metcon

B: Metcon (Weight)

3-Rep TNG Clean Ladder (18 min cap)

— Start with empty barbell and add 10-15# each round.

— Do 15 double-unders or situps between rounds

— Once you max, de-load in same increments and continue for time remaining or until you get back to bare bar
Final score is top weight achieved

Cash out

C: Metcon (No Measure)

Row 2000m at (2:30/2:45) pace