Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

150 meter row or 100 meter run

15 abmat situps

6/6 box step downs (slow descent)

40 second plank hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

10 Front Squat 225/155#

15 GHD sit-up

250 Meter Row

Cool Down

Couch stretch, 60 sec/side