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021017

10
Feb

021017

CrossFit 285 – CrossFit

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

Weightlifting

Deadlift (5-4-3-2-1, climbing)

Working to a heavy single with PERFECT position. This does not need to be a PR.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Push Jerks, 115/80#

30 Box Jumps, 24/20″

30 Toes to Bar

30 Calorie Row

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