021317

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT2 (No Measure)

Samson Stretch – 45 seconds on each leg

3 Rounds:

300 Meter Slow Row

3 Scap Retractions

6 Spidermans

9 Air Squats

Into…

With an empty barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Power Snatch (2@60%, 2@65%, 2@70%)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups