CrossFit – Fri, Aug 4

Westshore CrossFit – CrossFit

Warm-Up

On 11 Min Clock: (No Measure)

5:00 slow run, jump rope, bike, or row

3 rounds:

10 PVC pass throughs

10 PVC good mornings

10 PVC muscle snatches

10 PVC shoulder presses

Loading & Cycling

3 sets: (5 Min)

6 unbroken reps (increase weight each set)

BenchMark WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
SX:

For time:

30 clean and jerks (65/95 lb)

Post WOD Skill

Weighted Plank Hold (Weight)

Accumulate:

4 Min Weighted plank hold

— Weight is your score

Cool Down

1 set:

1:00 pigeon pose/side

1:00 sphinx pose