21.12.11

Westshore CrossFit – CrossFit

Warm-up

On a 8:00 Clock:

5 Wall Squats

10 Single Unders

10 Single Unders (run in place)

5 Scap Pull-ups

10 Single Unders (side-to-side jump)

10 Single Unders(front-to-back jump)

5 Kip Swings

Metcon

Long Jackie (Time)

For Time:

1000/800m Row

50 Thrusters (45/35#)

30 Pull-ups

750/600m Row

25 Thrusters

15 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups

INTERMEDIATE

For Time:

800/600m Row

30 Thrusters (45/35#)

15 Pull-ups

600/500m Row

20 Thrusters

12 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups

BEGINNER

For Time:

500/400m Row

30 Thrusters (45/35#)

15 Jumping Pull-ups

500/400m Row

20 Thrusters

12 Jumping Pull-ups

300/200m Row

15 Thrusters

9 Jumping Pull-ups