052417

CrossFit 285 – CrossFit

Weightlifting

Overhead Squat (5×3, climbing to a heavy 3)

Suggested loading based on 1RM

50%, 60%, 70%, 75%, 80%

Conditioning

Metcon (No Measure)

EMOMx16 – rotate each minute

A) 12 Wallball Shots, 20/14#

B) 12 WB Abmat Sit-ups, 20/14# (WB goes from chest to OH)

C) 12 KB Box Step-Ups, 24/16kg to 24/20″ (2 KBs)

D) :40 Plank Hold (elbows)