2
Nov
21.11.03
Westshore CrossFit – CrossFit
Warm-up
On a 7:00 Clock:
• Teams who complete the most 100m intervals win.
Partner A: Rows to 100m. For every meter Partner A rows under
or over 100m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
Weight Lifting
Shoulder Press
5 Sets For Load:
5 Tempo Strict Press
– Two-second press, two-second reset
Metcon
Metcon (Time)
For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups
INTERMEDIATE
For Time:
120 Air Squats
50 V-ups
90 Air Squats
40 V-ups
60 Air Squats
30 V-ups
BEGINNER
For Time:
90 Air Squats
40 Tuck-ups
60 Air Squats
30 Tuck-ups
30 Air Squats
20 Tuck-ups