22.06.30

Westshore CrossFit – CrossFit

Warm-up

ROMWOD (No Measure)

15-25 Minute Stretch

Skill Work

Rope Climb (5-8 Min)

Metcon

Metcon (No Measure)

3 rounds for time:

Cardio *

30 box jumps (PYH)

2 Rope Climbs

– (600M Run, 36/52 Cal Row, 26/38 Cal Bike)

– Athletes must step down from the top of the box

– Mix & Match cardio as desired

15 Min Time Cap