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