042617

CrossFit 285 – CrossFit

Warm-up

Shoulder warm-up 1 (No Measure)

5 sets for quality:

30 DU or 15 attempts

5 Burpees

10 Ring Rows

5 Wall walks

20 band pull-aparts

Weightlifting

Snatch (3@60%, 3@65%, 3@70%, 2@75%, 2@80%, 3×1@85%)

Metcon

Metcon (AMRAP – Reps)

Rx

On the Minute x 15

Minute 1: 15 Wallball Shots, 20/14#

Minute 2: 10 Box Jumps, 24/20″

Minute 3: 5 Power Cleans, Climbing- 95/65#, 115/85#, 135/95#

Rx+

On the Minute x 15

Minute 1: 20 Wallball Shots, 20/14#

Minute 2: 10 Box Jumps, 30/24″

Minute 3: 5 Power Cleans, Climbing- 155/105#, 185/125#, 205/145#
PC load stays the same after 3rd round.

All reps for each round completed are in score.