CrossFit – Sat, Dec 3

2
Dec

CrossFit – Sat, Dec 3

Announcements

Bring a Friend Week Dec 5th-9th!!! Bring all your friends with you to do CrossFit Free for the week!!

Westshore CrossFit – CrossFit

Warm-up

AMRAP 5:

5 med-ball deadlifts

5 plank reach-throughs (right)

5 med-ball squats

5 plank reach-throughs (left)

5 med-ball push presses

5 up-downs

5 wall-ball shots

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)

6 handstand push-ups

2 squat cleans (155/225 lb)

SX

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)

6 HSPU negatives / pike push-ups

2 squat cleans (105/155 lb) (55/75)