22.07.16

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock : (1 set each)

100-m jog

5 burpee box jump over

10 Kang squats (empty barbell)

Metcon

Happy Star (Time)

For time:

300-m run

5 burpee box overs (20/24 in)

5 thrusters (95/135 lb)

300-m run

7 burpee box overs

7 thrusters (105/145 lb)

300-m run

9 burpee box overs

9 thrusters (110/155 lb)

300-m run

11 burpee box overs

11 thrusters (115/165 lb)

INTERMEDIATE

For time:

300-m run

5 burpee box overs (20 in)

5 thrusters (65/95 lb)

300-m run

7 burpee box overs

7 thrusters (75/105 lb)

300-m run

9 burpee box overs

9 thrusters (85/115 lb)

300-m run

11 burpee box overs

11 thrusters (95/125 lb)

For time:

300-m run

5 burpee box overs (20 in)

5 thrusters (35/45 lb)

300-m run

7 burpee box overs

7 thrusters (45/55 lb)

300-m run

9 burpee box overs

9 thrusters (55/75 lb)

300-m run

11 burpee box overs

11 thrusters (65/95 lb)

Skill Work

3 sets:

:20 v-ups

:20 hollow rocks

:20 mountain climbers

:20 plank hold

– Rest 1:00 between sets