21.11.08

Westshore CrossFit – CrossFit

Warm-up

3-5 Sets: (5 Min)

10 Leg Swings / Leg

10 Hamstring Scoop Stretch

10 Overhead Walking Lunges (PVC)

10 Shoulder Press (PVC)

Weightlifting

Clean Complex (In 15 Minutes Build to 1RM )

Power Clean + Hang Power Clean

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees

INTERMEDIATE:

7-6-5-4-3

Power Cleans (135/95#)

15-12-9-6-3

Bar-Facing Burpees

BEGINNER:

15-12-9-6-3

Power Cleans (75/55#)

Bar-Facing Burpees