22.04.01

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8:

50 ft shuttle run

5 cuban press

10 single leg Romanian deadlift /leg

50 ft bear crawl

Metcon

Metcon (Time)

5 rounds for time:

2 legless rope climbs (15 ft)

20 alternating DB snatches (45/65 lb
INTERMEDIATE

5 rounds for time:

4 pull-to-stands

20 alternating DB snatches (15/25 lb)

Skill Work

Knees To Elbow (Accumulate: 50 knees-to-elbows on a rope or bar)

Cool Down

4 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm