CrossFit – Sat, Dec 30

29
Dec

CrossFit – Sat, Dec 30

Westshore CrossFit – CrossFit

Warm-up

On a 9 Min Clock: (No Measure)

200-meter run, slow

Directly into line drills:

Line Drills

4 00-meter run, faster

WOD

240101 (Time)

For time with a partner:

800-m run

then…

10 rounds of:

10 alternating, single-DB hang squat cleans (35/50 lb)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

SX:

For time with a partner:

800-m run

then…

10 rounds of:

10 alternating, single-DB hang squat cleans (20/35 lb)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)