22.01.05

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock:

:30 Jumping jacks

10 front squats (empty bar)

5 pike push-ups (head to ab-mat)

5 pike push-ups (walk feet closer to hands)

Weightlifting

Power Clean + Front Squat Complex (6 Sets of 1 Complex )

Every 1:30

(7-8RPE)

Metcon

Metcon (Time)

For time:

27-21-15

Back squats (165/110 lb)

Handstand push-ups
INTERMEDIATE:

For time:

27-21-15

Back squats (95/65 lb)

DB strict press