31
Jan
013117
CrossFit 285 – CrossFit
Warm-up
Warm-up
Posterior Warmup 2 (No Measure)
3 sets:
Row sprint 150m
10 banded good mornings
10 jumping air squats
50′ butt kicks
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
“Dead End” (AMRAP – Reps)
AMRAP 3:
21 Deadlifts, 155/105# (185/135#)
21 Over-the-bar Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts, 185/135# (225/155#)
18 Over-the-bar Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts, 225/155# (275/185#)
15 Over-the-bar Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts, 275/185# (315/205#)
12 Over-the-bar Burpees
Max Calorie Row in time remaining
Score is total calories rowed across all rounds.