050417

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT2 (No Measure)

Samson Stretch – 45 seconds on each leg

3 Rounds:

300 Meter Slow Row

3 Scap Retractions

6 Spidermans

9 Air Squats

Into…

With an empty barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Back Squat (3×3@65%)

Metcon

2017 Masters Qualifier Event 3 (Time)

Masters Qualifier Event #3

21 – 15 – 9:

Shoulder to Overhead, 135/95#

Chest-to-Bar Pull-Ups