Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

2 rounds

20 sec bar hang

10 scap pull ups

5 caterpillars with push up

10 slow mountain climbers

10 slow barbell thrusters

Specific warm up

2 – 3 rounds

5 thrusters

5 c2b pull ups or scaled pull ups

Metcon

Metcon (Time)

Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Rx: 95/65#

Time cap: 20 minutes