22.06.24

Westshore CrossFit – CrossFit

Warm-up

3 sets: (9 Min)

Every 3:00:

Run 200-m

Row 200/250-m

-rest the time remaining in the 3:00 window.

Metcon

Metcon (Time)

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 chest-to-bar pull-ups

From 10:00-15:00:

75 burpees to 12 inch target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

INTERMEDIATE:

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

50 chest-to-bar pull-ups

From 10:00-15:00:

50 burpees to 12 inch target

From 15:00-20:00:

800/1,000-m row

BEGINNER

On a 20:00 clock, each for time:

From 0:00-5:00:

600-m sprint

From 5:00-10:00:

75 ring rows

From 10:00-15:00:

50 burpees to 6 inch target

From 15:00-20:00:

600/750-m row

Skill Work

On 10 Min Clock:

200-m overhead plate carry (35/45 lb)

50 v-ups

200-m overhead plate carry

Cool Down

Accumulate:

1:00 banded shoulder stretch/side