22.07.20

Westshore CrossFit – CrossFit

Warm-up

7 Min AMRAP:

1:00 25-ft shuttle runs

:40 air squats

:20 up-downs

Weightlifting

For load:

1-rep max back squat

1-rep max shoulder press

1-rep max deadlift

-Athletes have 12:00 to complete the squat, 10:00 for the shoulder press, and 12:00 for the deadlift.

-Complete at least 3 heavy singles for each movement.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
-Rest 1:30-3:00 between lifts