CrossFit – Sat, Nov 19

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 set each)

100-m jog

10 leg swings (across the body)

10 single-leg KB deadlift

:30 plank hold

100-m jog

10 KB swings (American swing)

:30 KB front rack hold

Pre WOD Lifting

Snatch (EMOM 10:
2 hang power or hang squat snatches)

-Build with a partner to a (6-7RPE) 2 rep heavy.

WOD

MetCon (Time)

For time with a partner:

200 KB swings (53/70 lb)

– Resting partner holds a single KB in the front rack (35/53 lb).
INTERMEDIATE

For time with a partner:

200 KB swings (35/53 lb)

– Resting partner holds a single KB in the front rack (26/35 lb).

BEGINNER

For time with a partner:

100 KB swings (18/26 lb)

– Resting partner holds a single KB in the front rack (18/26 lb).