CrossFit – Fri, Aug 26

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 7:

30 plate hops

15 ground plate to overhead (10/15 lb)

10 counter-balance squats

Build Up

2 sets:

5 DB power cleans

WOD

Metcon (Time)

For time:

60-48-36-24-12:

Double-unders

30-24-18-12-6:

DB power cleans (35/50 lbs)

INTERMEDIATE

For time:

30-24-18-12-6:

Double-unders / attempts

DB power cleans (20/35 lbs)

BEGINNER

For time:

60-48-36-24-12:

single-unders

30-24-18-12-6:

DB power cleans (10/15 lbs)

Skill Work

POST-WORKOUT FINISHER (Time)

For time with a partner: 50 DB devils presses

Alternate every rep

Devil’s Press

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot