Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Butcher block stretch

30 sec samson

30 sec sprinter

30 sec spider

Repeat on other side

Partner 1,000 meter row. Each person does the whole distance but switch every 250 meters.

Barbell warm up

Hang power clean

3 Dip shrug

3 Hang muscle clean

3 Front rack power lands

3 high hang power cleans

3 hang power cleans

Push Press

10 strict press

5 Dip holds

5 Dip + drive

3 Push press bottoms up

3 push press top down

Metcon

CF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Hang power clean 155/105#

7 Push press

20 sit ups

CFL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

14 DB Hang power clean + push press (7/side)

20 Sit ups