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Westshore CrossFit – CrossFit

Warm-up

AMRAP 8:

9/12-cal. row

12 kettlebell Romanian deadlifts

12 alternating box step-ups (6 each leg)

Skill Work

EMOM 8:

Min. 1 | Row / Bike for calories

Min. 2 | Rest

Metcon

Metcon (Time)

With a Partner:

6 rounds for time:

15 KB swings

20 box jumps

250-m row

Cash Out: 50 Synchro Burpees

*One person working at a time

* Pick 1 weight/ height between partners

*Split work as needed

INTERMEDIATE

With a Partner:

6 rounds for time:

15 KB swings

20 box jumps

250-m row

Cash Out: 50 Synchro Burpees

BEGINNER

With a Partner:

6 rounds for time:

15 KB swings

15 box step-ups

150-m row

Cash Out: 35 Synchro Burpees