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.