CrossFit – Mon, Oct 31

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

200-m run

then

AMRAP:

15 medicine ball deadlifts

12 medicine ball squats

9 medicine ball push presses

Pre-WOD Strength

Clean and Jerk (5 sets: every 2:00:
3 hang power clean and jerks)

6-7 RPE

Prove It Round

1 set:

15 unbroken wall balls

WOD

MetCon (Time)

4 rounds for time:

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

400-m run

INTERMEDIATE

4 rounds for time:

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

400-m run

BEGINNER

4 rounds for time:

15 wall-ball shots (6/10 lb) (9/10 ft)

200-m run

Cool Down

Stretching (Checkmark)

1 set:

1:00 foam roll quads

1:00 couch stretch/side