Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 min jumping jacks

20 air squats

20 KB RDLs

20 Kip swings

10 ring rows

WOD Build Up

2 sets

10 Russian KB swings

3 pullups

build KB weight up to WOD weight

Metcon

CF: Metcon (Time)

5 Rounds for time

800 meter row

30 Russian KB swings 70/53

30 Pull ups
40 minute time cap!

CFL: Metcon (Time)

5 Rounds for time

800 meter row

30 Russian KB swings

30 Ring rows