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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

Plyometric

Max Height Box Jump (Distance)

Max height vertical jump from a standing position. (no steps)

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row (Rx+ 14/9 Cal AB)

15 Pull-Ups

9 Burpees

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