16
Nov
21.11.17
Westshore CrossFit – CrossFit
Warm-up
Cone Game | 5:00
With A Cone Between a set of partners
Athletes will perform at least :30 of a movement before hearing , “cone.”
Once Coach calls “cone,” the first athlete to grab the cone wins that round.
The Athlete who does not get the cone gets to do 2 Burpees.
Skill Work
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Strict Pull-ups
Metcon
Metcon (Time)
21-18-15-12-9-6-3 reps for time:
Pull-ups
Hang power cleans (95/65 lb)
INTERMEDIATE
14-12-10-8-6-4-2 reps for time:
Pull-ups
Hang power cleans (95/65 lb)
BEGINNER
21-18-15-12-9-6-3 reps for time:
Jumping pull-ups
Hang power cleans (45/35 lb)
Cool Down
Accumulate:
2:00 Couch Stretch / Leg
2:00 Foam Roll Upper Back