Call Us: (678) 824-2850

020817

8
Feb

020817

CrossFit 285 – CrossFit

Warm-up

Squat Gen Warm-up 1 (No Measure)

Run 400m

3 sets:

Lunge 10 steps

3 Push-Ups

5 Pull-ups

10 Low Box Jumps

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Squat Builder (6x3FS/6BS @ 70% of 1RM FS)

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Metcon

Metcon (AMRAP – Reps)

Rx (Rx+)

3 Rounds 18:00 total

Minutes 0-2 – 20 (30) KBS, 24/16kg

Minutes 2-4 – 20 (30) Wallball Shots, 20/14#

Minutes 4-6 – Max C2B Pull-ups (Ring MU)
– Score is # of C2B (MU) reps

– Reps count if previous round reps are completed

Leave a Reply