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031717

17
Mar

031717

CrossFit 285 – CrossFit

Warm-up

17.4 Warm-up (No Measure)

PART ONE

2 Minute Row – Easy/Moderate Pace.

Every :30s, give 4 hard pulls. Each cycle of this, pull a little bit harder on your 4.

Into, 2 rounds:

10 Banded Good Mornings

5 Slow Stiff Legged Deadlifts (empty BB)

5 Slow Medball Squats

PART TWO

2 Rounds, resting 2:00 between:

5 Deadlifts (build to your weight for today)

5 Wallballs

5 Calorie Row

2-3 HSPU

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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