22.05.18

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

Run 200 m

10 alternating Spiderman stretch (5/side)

10 counter-balance squats

Weightlifting

Back Squat (For load: EMOM 10: 2 back squats)

Build to a Heavy 2 Rep

8-9RPE

Metcon

Metcon (Time)

For time:

9-15-21:

Back squats (155/225 lb)

– Run 400 m after each set of back squats.

INTERMEDIATE:

For time:

9-15-21:

Back squats (105/155 lb)

– Run 400 m after each set of back squats.

BEGINNER:

For time:

9-15-21:

Back squats (65/95 lb)

– Run 200 m after each set of back squats.

Cool Down

2 sets:

:30 standing quad stretch/leg

:30 couch stretch/leg