CrossFit – Tue, Dec 19

18
Dec

CrossFit – Tue, Dec 19

Westshore CrossFit – CrossFit

Warm-up

On a 7 Min Clock: (1 set each) (No Measure)

1:00 row (easy)

:40 good morning + jumps

1:00 row (moderate)

:40 air squats

1:00 row (fast)

:40 burpees

Build Up

4 sets:

5 hang power cleans (building)

WOD

231219 (Time)

For time:

2,000-meter row

50 alternating single-leg squats

30 hang cleans (135/225 lb)

SX:

For time:

2,000-meter row

50 alternating single-leg squats to a target

30 hang cleans (105/155lb)

Cool Down

2 sets:

:30 frog stretch

:30 couch stretch/leg