CrossFit – Sat, Apr 1

Westshore CrossFit – CrossFit

Warm-up

PVC SWITCH WARM-UP (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.

WOD

MetCon (Time)

For time with a partner:

30 snatches (75/115 lb)

30 synchronized bar-facing burpees

24 snatches (95/135 lb)

24 synchronized bar-facing burpees

18 snatches (105/155 lb)

18 synchronized bar-facing burpees

12 snatches (125/185 lb)

12 synchronized bar-facing burpees
SX: (55/75 lb)(35/45 lb)

Cool Down

Stretch (No Measure)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)