20
Feb
022017
CrossFit 285 – CrossFit
Warm-up
Squat warmup 2 (No Measure)
Row 500m (100m slow, 100m fast)
3 sets:
10 air squats
:30 air squat hold
10 light Russian KBS
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
Metcon
Metcon (Time)
Rx
21-15-9:
Thrusters, 95/65#
Pull-ups
Burpee
Rx+
21-15-9:
DB Thrusters, 50/35#
C2B Pull-ups
Calorie Row
Metcon (No Measure)
4 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge, 50’s/35# (choose a medium load)
10 Toes -to-Bar
Rest as needed between sets