CrossFit – Thu, Dec 8

Announcements

WSCF Holiday Party:

Mark Your Calendars! We are doing a
WSCF Holiday Party Hangout onDecember 17thStarting At 6PM

Location:Brick House Tavern + Tap
1102 N Dale Mabry Hwy, Tampa, FL 33607

Westshore CrossFit – CrossFit

Warm-up

Pliability (No Measure)

15-25 Minute Stretch

Skill Work

Box Muscle Up Drill (6-8 Min)

Muscle-Ups (No Measure)

Every 1:30 x 3 sets:

1-5 muscle-ups

– On the 3rd set, perform AMRAP until failure.

WOD

MetCon (No Measure)

Every 3:00 for 4 sets:

400/500-m row