CrossFit – Sat, Feb 4

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7 (No Measure)

50-ft farmers carry

10 DB Romanian deadlifts

50-ft DB overhead walk

10 DB bent over rows.

:30 deep lunge stretch, right

:30 deep lunge stretch, left

Mini Round

Mini Round (No Measure)

1 set:

3 deadlifts

3 hang power cleans

1 bar muscle-up

MetCon (AMRAP – Rounds and Reps)

AMRAP 13:

12 DB deadlifts (35/50lb)

9 DB hang power cleans

3 bar muscle-ups

SX:

AMRAP 13:

12 DB deadlifts (25/40lb)

9 DB hang power cleans

3 box muscle ups /burpee pull-ups

WOD

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 pigeon stretch/side

1:00 scorpion stretch / side