050317

CrossFit 285 – CrossFit

Warm-up

General Warmup 3 (No Measure)

4 sets:

Row 100m

6 pushups

6 low box jumps

10 light 1-arm kettlebell swings (5L/5R)

6 banded good mornings

Stretch hips, hamstrings, shoulders & forearms

Metcon

Metcon (Time)

21 – 15 – 9

Wallball Shots, 24/14#

Kettlebell Swings, 24/16kg

directly into

18 – 12 – 6:

Row for Calories

Burpees

Directly into

12 – 9 – 6:

Squat Cleans, 155/105

200 Meter Run