082417

CrossFit 285 – CrossFit

Metcon

Metcon (Time)

3 Rounds:

50/35 Calorie Row

100 Double-Unders

200m Farmers Carry, 24/16kg

Core

Metcon (No Measure)

1 Round for quality

12 Strict Pull-Ups

12 Hip Extensions

12 Strict TTB

10 Strict Ring Pull-Ups

10 Back Extensions

10 Support L-Sit Raises

8 Strict Chin-Ups

8 Superman Holds (:03 each)

8 Barbell Roll-Outs (from knees)
All of these movements are meant to be slow and controlled with perfect form.

If form begins to break focus on negative work.