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