22.06.18

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 Set Each)

10 sit-ups

5 handstand push-ups

10 DB power clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 With a Partner:

2 bar muscle-ups

4 handstand push-ups

8 DB power cleans (35/50 lb)

– 1 partner working, 1 partner resting, work does not have to be split evenly. Play to each partners strengths.

INTERMEDIATE:

AMRAP 20 With a Partner:

2 chest-to-bar pull-ups

4 piked push-ups

8 DB power cleans (20/35 lb)

BEGINNER:

AMRAP 20:

2 banded pull-ups

4 push-ups

8 DB power cleans (10/15 lb)