CrossFit – Sat, Aug 13

Westshore CrossFit – CrossFit

Warm-up

8 Min AMRAP:

200-m run

:30 2 shoulder taps + 1 push-up

200-m run

:30 inchworms

:30 air squats

200-m run

:20 samson stretch/side

Practice Round

1 set: (5 min)

50-ft DB farmers carry/partner

50-ft DB front-rack carry/partner

– Rest :20

2-3 DB man makers/partner

– Use workout weight

WOD

Metcon (Time)

For time with a partner:

200-m DB farmers carry (35/50 lb)

800-m run

200-m DB front-rack carry

40 DB man makers

200-m DB front-rack carry

800-m run

200-m DB farmers carry

– One partner works while the other partner rests, partition reps, carry and run distances as needed.

INTERMEDIATE

For time with a partner:

200-m DB farmers carry (20/35 lb)

800-m run

200-m DB front-rack carry

40 DB man makers

200-m DB front-rack carry

800-m run

200-m DB farmers carry

BEGINNER

For time with a partner:

200-m DB farmers carry (10/15 lb)

400-m run

200-m DB front-rack carry

40 DB man makers

200-m DB front-rack carry

400-m run

200-m DB farmers carry

Cool Down

3 sets:

1:00 seated straddle stretch

– Rest :30 between sets.