21.12.14

Westshore CrossFit – CrossFit

Warm-up

On a 7:00 Clock

5 PVC Pass Throughs

5 PVC Around the Worlds

5 PVC Muscle Cleans

5 Jumping Ring Dips

Weightlifting

On 12 Min Clock: Build to Heavy Power Clean( 8RPE)

Metcon

Extended Elizabeth (Time)

For Time:

21-18-15-12-9-6-3

Power Cleans (135/95#)

Ring Dips

INTERMEDIATE:

For Time:

18-15-12-9-6-3-3

Power Cleans (115/75#)

Ring Dips or Hand-Release Push-ups

BEGINNER:

For Time:

18-15-12-9-6-3-3

Power Cleans (75/55#)

Push-ups

Cool Down

If Time Allows:

5-8 Minute Foam Roll/ Lacrosse Ball Roll