22.04.26

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

10 alternating Cossack squats

5 push-up to down dogs

10 alternating jumping lunges

5 single-arm ring rows/arm

Weightlifting

Thruster (On a 8:00 clock: Build to a heavy 2-rep)

-From The Rack

7-8RPE

Metcon

Tommy V (Time)

For time:

21 thrusters (75/115 lb)

12 rope climbs (15 ft)

15 thrusters

9 rope climbs (15 ft)

9 thrusters

6 rope climbs (15 ft)

INTERMEDIATE

For time:

21 thrusters (65/95 lb)

6 rope climbs (15 ft)

15 thrusters

4 rope climbs (15 ft)

9 thrusters

3 rope climbs (15 ft)

BEGINNER

For time:

21 thrusters (55/75 lb)

6 rope climb pull-to-stands

15 thrusters

4 rope climb pull-to-stands

9 thrusters

3 rope climb pull-to-stands

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side