CrossFit – Sat, Dec 16

15
Dec

CrossFit – Sat, Dec 16

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

10 arm swings across

10 arm swings overhead

10 scoop the floor

10 knee tucks

20 air squats

20 high knees

20 butt kickers

:30 jumping jacks

:30 burpees

WOD

231216 (Time)

3 rounds for time with a partner:

10 rope climbs (15 ft)

20 burpee box jump-overs (20/24 in)

30 overhead squats (75/115 lb)

SX:

3 rounds for time with a partner:

6 partial rope climbs (15 ft) or 10 pull to stands

20 burpee box jump-overs (20in)

30 overhead squats (55/75 lb)
— Break up the reps as needed between partners.

Cool Down

Accumulate:

:30 lat roll/side

1:00 cobra stretch