031517

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

Strength

Front Squat (3×3@80%, across)

Metcon

Metcon (AMRAP – Reps)

On The Minute x 4 Rounds (16:00 Total):

Minute 1 – 15 Sumo Deadlift High Pulls, 75/55#

Minute 2 – 15 Wallball Shots, 20/14# to 10′

Minute 3 – Max Calorie Row

Minute 4 – Rest
– Score is total combined calories only

– Subtract any reps not completed in other minutes from total calories