220222

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: 1 set:

200-m run

10 dumbbell deadlifts

10 dumbbell hang muscle cleans

10 dumbbell front squats

1 set:

200-m run

10 dumbbell squat cleans

Weightlifting

Squat Clean (On a 8:00 clock: Build to a heavy 1-rep )

– Compare to 2/2/2022

Metcon

Metcon (Time)

4 rounds for time:

20 squat cleans (75/115 lb)

800-m run

INTERMEDIATE

4 rounds for time:

20 squat cleans (55/75 lb)

600-m run

BEGINNER

4 rounds for time:

20 DB squat cleans (10/20 lb)

400-m run

Cool Down

2 sets:

:30 leg swings (across body)/leg

:30 lacrosse ball roll/foot