20
Jan
21JAN2017
CrossFit Reality – 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