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