22.07.14

Westshore CrossFit – CrossFit

Warm-up

ROMWOD (No Measure)

15-25 Minute Stretch

Skill Work

Bar Muscle Up Skill ( 5-8 Min)

Metcon

Metcon (No Measure)

For time:

400/500-m row

then…

24-18-12:

Power snatches (PYW)

12-9-6:

Bar muscle-ups

then…

400/500-m row
15 Min Time Cap