220221

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