24Jan2017

CrossFit Reality – CrossFit

Weightlifting

Clean Complex – 3 Cleans + 1 Jerk (4×3 @ 70%)

4×3 – 3 Squat Cleans + 1 Jerk

Front Squat (3×1,3,3 Front Squat.)

Build to 85% for a single. then two dropsets of 3 reps at minus 40/30/20lbs

Metcon (Time)

21,15,9

C2B

Dips

Squat Jumps
Full squat depth. Just get off the ground for the jump. I don’t care how high. But there must be some space between your shoe and the floor

Metcon