Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

3 ROUNDS

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight Kip Swings

Strength

Clean (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 )

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)

3 Rounds for time

200m Run

10 C2B Pull-ups

21 Deadlift 225/155

-12:00 Min Cap-