21.11.17

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