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)