22.01.15

Westshore CrossFit – CrossFit

Warm-up

On a 8:00 clock

:45 row

10 knee push-ups

10 kip swing

10 around the worlds

Metcon

Metcon (AMRAP – Reps)

10 rounds of:

1:00 row

– Rest :15

:30 shoulder press (95/65 lb)

– Rest :15

INTERMEDIATE

10 rounds of:

1:00 row

– Rest :15

:30 shoulder press (75/55 lb)

– Rest :15

BEGINNER

10 rounds of:

1:00 row

– Rest :15

:30 shoulder press (45/35 lb)

– Rest :15