21.12.03

Westshore CrossFit – CrossFit

Warm-up

On 5:00 Clock

5 PVC Pass Throughs

4 Alternating Overhead Lunges

5 Good Mornings

4 Muscle Snatches

50m Jog

On 8:00 Clock

5-7 Warm-up Sets:

1 Muscle Snatch + 2 Power Snatches + 1 Squat Snatch

Weightlifting

Complete 1 lift Every 90 Seconds

Muscle Snatch (RX/INT: 1-1-1-1-1)

BEG: 3-3-3-3-3

Power Snatch (RX/INT: 1-1-1-1-1)

BEG: 3-3-3-3-3

Squat Snatch (RX/INT: 1-1-1-1-1)

BEG: 2-2-2-2-2

Cool Down

Rest, Stretch & Recover