Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

2 Rounds

– 30 Jumping jacks

– 10 Banded good mornings

– 10/10 Lateral band walks

– 10/10 Banded strict press

– 10 Samson lunges

Barbell Warm up

– 5 Deadlift

– 5 Power clean

– 5 Strict Press

– 5 Front squat

WOD Build up

EMOM 9

Minutes 1 – 3

– 3 strict press

Minutes 4 – 6

– 3 DL + 3 Front squat

Minutes 7 – 9

– 3 Deadlift

Metcon

Metcon (AMRAP – Reps)

Max Reps Shoulder press 135/95#

Metcon (AMRAP – Reps)

Max Reps Front Squat 225/145#

Metcon (AMRAP – Reps)

Max Reps Deadlift 315/215#

Notes:

WOD Format:

2 rounds

2 min max Strict press

2 min rest

2 min max front squat

2 min rest

2 min max deadlift

2 min rest

Suggested weights for scaling:

Intermediate

Shoulder press: 115 / 75 #

Front squats: 155 / 105 #

Deadlifts: 225 / 155 #

Beginner

Shoulder press: 65 / 45 #

Front squats: 75 / 55 #

Deadlifts: 115 / 75 #