Back East CrossFit – CrossFit

Warm Up (No Measure)

Samson stretch

Spider stretch

Butcher block stretch

Run1000 meters

2 Rounds

5 Pull ups

10 Push ups

15 Air squats

Metcon (Time)

For Time

21 – 15 – 9

DB Thrusters 50s/35s #

Chest to bar pullups

RX plus option

21 – 15 – 9

DB Thrusters 50s/35s #

9 – 7 – 5 muscle ups

Cool Down

500 m row

Couch stretch

Banded lat stretch