22.07.22

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8:

30 plate hops

20 alternating shoulder taps (10/side)

15 ground plate-to-overhead

10 counter-balance squats

Metcon

Metcon (Time)

4 rounds for time:

5 squat cleans (105/155 lb)

20 hand-release push-ups

80 double-unders

INTERMEDIATE:

4 rounds for time:

5 squat cleans (85/115 lb)

15 hand-release push-ups

50 double-unders

BEGINNER:

4 rounds for time:

5 squat cleans (65/95 lb)

20 hand-release knee push-ups

80 single-unders

Weightlifting

EMOM 7:

1 hang clean (squat or power)

-Build to a heavy (8-9RPE)

Hang Clean (1 hang clean )

Cool Down

2 – 3 sets:

:30 banded shoulder stretch/side

:30 wrist extension stretch/side