21.11.30

29
Nov

21.11.30

Westshore CrossFit – CrossFit

Warm-up

4 Rounds:

:20 Burpees

Rest :10

:20 Thrusters (No weight or bar)

Rest :10

Metcon

Metcon (Weight)

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (95/65#)

From 10:00-15:00

EMOM 5:

5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able
INTERMEDIATE:

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (85/60#)

From 10:00-15:00

EMOM 5:

5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able

BEGINNER:

From 0:00-5:00

EMOM 5:

5 Thrusters (45/35#)

From 5:00-10:00

EMOM 5:

5 Thrusters (55/45#)

From 10:00-15:00

EMOM 5:

5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able

Cool Down

If Time Allows : 5 Min FoamRoll