CrossFit – Fri, Sep 22

Westshore CrossFit – CrossFit

Warm-Up

PVC Switch Game (No Measure)

On 7 Min Clock :

Athletes stand in a circle, and each athlete holds a PVC upright.

The coach calls “left” or right,” and the athletes rotate to the next PVC.

-The game’s object is to ensure the PVCs do not fall as the athletes rotate.

-The group must do penalty reps if an athlete drops a PVC or falls.

Loading Up

3-4 sets:

3 hang squat cleans

– Rest 1:00 between sets.

WOD

230922 (AMRAP – Reps)

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (14/20 lb) (9/10 ft)

800-m run

Max-reps hang squat cleans in the remaining time (125/185 lb)
SX:

On a 15:00 clock:

40 bar-facing burpees

40 wall-ball shots (10/14 lb) (9/10 ft)

600-m run

Max-reps hang squat cleans in the remaining time (95/135 lb or lighter)

Cool Down

1 set:

1:00 foam roll quads

1:00 couch stretch/leg