Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row or Bike 15 Calories

5/5 weighted box step downs

10/10 side plank clamshells

10 Goblet squats

Metcon

Metcon (Time)

Back Squat

20 – 15 – 10 – 5

75 Double unders between each set

Men use 1 x Body weight

Women use .75 body weight
RX + option is :

Men use 1.25x BW

Women use 1x BW

Accessory Work

Weighted Sit-ups (15 – 15 – 15)

Use as heavy weight as possible