21.12.27

26
Dec

21.12.27

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

:30 mountain climbers

10 ring rows

:30 shoulder taps

5 dive bombers

Weightlifting

Hang Power Clean (5 Sets for Load: 4 Hang Power Cleans)

Every 2 Minutes

6 RPE

*Build Above Workout Weight

()

Metcon

Metcon (Time)

3 rounds for time:

7 strict muscle-ups

10 hang power cleans (185/125 lb)
INTERMEDIATE:

3 rounds for time:

1:00 Bar Muscle Ups or Mod

10 hang power cleans (135/95 lb)

BEGINNER:

3 rounds for time:

7 strict pull-ups

10 hang power cleans (75/55 lb)

()

Cool Down

If Time Allows:

3 sets:

10 Cuban presses (PVC)

10 ATY drills (no weight)

At Home Programming

AMRAP 10:

Weighted burpee + ground-to-overhead