22.04.09

Westshore CrossFit – CrossFit

Warm-up

3 sets:

:20 on/:10 off

RDLs

Muscle cleans

Push presses

Air squats or front squats

Burpees

-PVC or BB

BuildUp

On an 8:00 clock:

5 clean and jerks (empty barbell)

5 clean and jerks (building)

3 clean and jerks (building)

3 clean and jerks (building)

2-3 clean and jerks (workout weight)

– Perform 2-5 burpees, before each set of clean and jerks w/ partner.

– Rest 1:00 between each set.

Metcon

Metcon (Time)

For time with a partner:

36 synchronized burpees

12 clean and jerks (155/225 lb)

30 synchronized burpees

10 clean and jerks

24 synchronized burpees

8 clean and jerks

-Split the clean and jerks as needed.

INT : (105/155lb)

BEG: (55/75)