CrossFit – Wed, Sep 14

Westshore CrossFit – CrossFit

Warm Up

AMRAP 5:

50-ft shuttle run

15 ground plate to overhead (10/15)

50-ft shuttle run

10 overhead lunges (10/15) (5/side)

WeightLifting

Push Press (4 sets: Every 2 Min:
5 push presses)

-Build to a heavy 5 reps for the day.

-From the Rig

WOD

MetCon (Time)

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

5 rounds for time:

15 push jerks (65/95 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (65/95 lb)

BEGINNER

5 rounds for time:

15 push jerks (45/65 lb)

12 ring rows

9 sumo deadlift high pulls

Cool Down

Stretch (Checkmark)

Accumulate:

30 reach, roll, and lift