22.05.03

Westshore CrossFit – CrossFit

Warm-up

1 set: (4 Min)

:30 of each:

Arm swings across

Arm swings overhead

Alternating twists/direction

Toe touches

Leg swings forward/leg

Leg swings laterally/leg

Calf raises/leg

Up Downs

Rowling (No Measure)

On a 6:00 Clock

Teams who complete the most 100m intervals win.

Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.

Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
INTERMEDIATE

AMRAP 14:

7 muscle-up transitions

30 wall-ball shots (6/10 lb)

60 single-unders

Skill Work

Strict ring pull-up (3 x Max Reps)

3 sets:

Max-rep strict ring pull-ups

– Rest 2:00 between sets.