15
Nov
21.11.16
Westshore CrossFit – CrossFit
Warm-up
On a 6:00 Clock: W/ Partner
Partner 1 attempts to row 100 meters. If the counter stops before or after 100 meters, Partner 1 must perform that many reps of a penalty movement.
Once Partner 1 gets off the rower to perform the penalty reps, Partner 2 will get on the rower.
Weightlifting
Shoulder Press (10 Sets For Load: 1 Shoulder Press)
2:00 Min Rounds
INTERMEDIATE:
SAME
BEGINNER:
10 Sets For Load:
3 Strict Presses
Skill Work
For Quality:
3-5 Sets:
12 Dips
12 Ring Rows