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020117

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Feb

020117

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT1 (No Measure)

2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups

30 seconds of Dive Bombers

1 Round: 5 Pushups, 7 Air Squats, 9 Sit-Ups

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlift

5 Front Squats

Weightlifting

Clean and Jerk (9×1 @ 60%, 70%, 75%, 80%, 85%, 90%, 80%, 85%, 95%)

Post heaviest set

Metcon

Metcon (Time)

21-15-9:

Wallball Shots, 20/14#

Pull-ups

Thrusters, 95/65#

Box Jumps, 24/20#

Kettlebell Swings, 24/16kg

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