CrossFit – Sat, Sep 10

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 4:

10 box step downs (5/side)

10 scap shrugs

5 wide stance inchworm push-ups

AMRAP 4:

10 box jumps

10 kip swings

5 close stance inchworm push-ups

WOD

Metcon (AMRAP – Rounds and Reps)

5 sets:

AMRAP 3:

3 bar muscle-ups

6 alternating DB snatches (35/50 lb)

9 box jump-overs (20/24 in)

– Rest 1:00 between sets.

INTERMEDIATE

5 sets:

AMRAP 3:

1 bar muscle-up or  3 box muscle ups

6 alternating DB snatches (35/50 lb)

9 box jump-overs (20/24 in)

– Rest 1:00 between sets.

BEGINNER

5 sets:

AMRAP 3:

3 jumping chest to bar pull ups

6 alternating DB snatches (20/30 lb)

9 box jump-overs (12 in)

– Rest 1:00 between sets.

Skill Work

Post WOD Skill (Time)

For total time:

50 sit-ups

– Rest 1:00

50 sit-ups