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030117

1
Mar

030117

CrossFit 285 – CrossFit

Warm-up

General warmup 1 (No Measure)

Row 500m

Shoulder rolls w PVC x 20

3 sets:

10 ring rows

10 pushups (clapping if able)

10 jumping air squats

Weightlifting

Power Clean & Push Jerk (2@60%, 2@65%, 2@70%)

Metcon

Metcon (AMRAP – Reps)

EMOMx 16:

Minute 1: 7 Deadlifts, 185/135# + 20 Double-unders

Minute 2: 100m Run

Minute 3: 7 Wallballs, 20/14# + 7 C2B Pull-ups

Minute 4: 15/12 Calorie Row
Score is combined reps completed in each minute.

Runs: 100m = 10 reps

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