22.01.29

28
Jan

22.01.29

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8

10/7-cal. row or bike

5 inchworms

10 PVC pass-throughs

15 air squats

10 Kip Swings

Metcon

Metcon (Time)

For time:

3/2.1 km bike

75 KB swings (32/24 kg)

1,000/800-m row

60 wall-ball shots (20/14 lb)

800-m run

45 pull-ups
INTERMEDIATE

For time:

3/2.1 km bike

50 KB swings (24/16 kg)

1,000/800-m row

40 wall-ball shots (20/14 lb)

800-m run

30 pull-ups

BEGINNER

For time:

2/1.6km bike

40 KB swings (16/12 kg)

750/600-m row

30 wall-ball shots (10/6 lb)

400-m run

20 pull-ups