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Westshore CrossFit – CrossFit
Warm-up
AMRAP 6:
5 up-downs
5 strict presses (35/45 lb)
3 ring rows
5 push presses (35/45 lb)
Weightlifting
Metcon (AMRAP – Reps)
For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups
– Perform a new set at least every 1:30.
-Perform at least 5 reps on every set with each movement.
INTERMEDIATE
For total reps:
3 sets of shoulder presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push jerks (65/95 lb)
3 sets of strict pull-ups
BEGINNER
For total reps:
3 sets of shoulder presses (35/45 lb)
3 sets of ring rows
3 sets of push presses (35/45 lb)
3 sets of ring rows
3 sets of push jerks (35/45 lb)
3 sets of ring rows
Cool Down
With Time Remaining: Use Recovery Tools