03.26.22

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

1 set:

100-m run

15 PVC pipe deadlifts

20 lateral hops over the PVC pipe

Practice Round:

1 set:

5 synchronized deadlifts

5 synchro bar-facing burpees

Metcon (Time)

For time, with a partner:

30 synchro deadlifts (125/185 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

INTERMEDIATE

For time, with a partner:

30 synchro deadlifts (95/135 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

BEGINNER

For time, with a partner:

20 synchro deadlifts (65/95 lb)

20 synchro bar-facing burpees

200-m run

10 synchro deadlifts

10 synchro bar-facing burpees

200-m run

5 synchro deadlifts

5 synchro bar-facing burpees

200-m run
Run substitutes: 400/500-m row, 600/850-m Echo Bike.

Skill Work

With a partner:

Accumulate:

4:00 superman hold

– While one athlete is holding the superman, the other is holding a wall sit MB hold (14/20) at their chest.