050117

CrossFit 285 – CrossFit

Warm-up

Overhead warmup 1 (No Measure)

5 minutes of double under practice or 100 double unders

PVC pass throughs x 20

3 sets:

Handstand hold for :30

15 band pull aparts

10 ring rows

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

3×3 Jerk Balance

Strength

Overhead Squat (3×3@65%, across)

Metcon

“Heartbreak Kid” (Time)

3 Rounds

10 Front Squats, 185/135#

20 Chest-to-Bar Pull-ups

50 Double-unders