CrossFit – Sat, Aug 19

Westshore CrossFit – CrossFit

Warm-Up

3 Sets each: (No Measure)

P1: 1:00 air bike.

P2: 5 air squats + 3 burpees

– Partner 1 bikes while partner 2 squats and burpees.

– Once the biker completes 1:00, switch.

Build Up

3-4 sets:

5 deadlifts

4 push jerks

3 squat snatches

-Rest 1:00 between sets.

WOD

MetCon (Time)

10 total rounds for time:

15-calorie Echo bike

9 deadlifts (95/135 lb)

6 push jerks

3 squat snatches

— One partner completes a full round while the other rests.

— One barbell per team.

SX:

10 total rounds for time:

15-calorie Echo bike

9 deadlifts (65/95 lb)

6 push jerks

3 squat snatches

Cool Down

2 sets:

:45 child’s pose stretch

:45 seated straddle stretch