15
Mar
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