CrossFit – Sat, Dec 17

Westshore CrossFit – CrossFit

Warm-up

Rowling (No Measure)

Rowling WarmUp:

On a 7:00 Clock

Teams who complete the most 117m intervals win.
Partner A: Rows to 117m. For every meter Partner A rows under or over 117m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 117m row.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 25 : with a partner:

Partner 1: 250/300-m row

Partner 2: 12 hang power snatches (75/115 lb)

– Partners perform 5 synchronized bar-facing burpees before switching.

– Partners switch after the row, snatches and burpees are completed.

SX

AMRAP 25 : with a partner:

Partner 1: 250/300-m row

Partner 2: 12 hang power snatches (55/75 lb)