030717

CrossFit 285 – CrossFit

Warm-up

Squat Gen Warm-up 1 (No Measure)

Run 400m

3 sets:

Lunge 10 steps

3 Push-Ups

5 Pull-ups

10 Low Box Jumps

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

Weightlifting

Shoulder Press (3×5@60%, across)

Paused Front Squat (3×3@60%, across )

Metcon

Metcon (AMRAP – Reps)

EMOMx8:

Odd: 15/12 Cal Row

Even: 30 Abmat Sit-ups
Post total reps completed within allotted time.