CrossFit – Tue, Jan 9

8
Jan

CrossFit – Tue, Jan 9

Westshore CrossFit – CrossFit

Warm-up

Rowling (No Measure)

On a 8:00 Clock: Teams who complete the most 111m intervals win. Partner A: Rows to 111m. For every meter Partner A rows under or over 111m, they must perform 2x that many reps of a penalty movement. Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 111m row.

Practice Round

1 round:

Row 100 meters

6 wall-ball shots

6 med-ball cleans

WOD

240109 (AMRAP – Reps)

AMRAP 5:00

Row 500 meters

Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00

Row 500 meters

Max med-ball cleans (14/20 lb)

SX:

AMRAP 5:00

Row 400 meters

Max wall-ball shots (10/14 lb) (9/10 ft)

— Rest 5:00 —

AMRAP 5:00

Row 400 meters

Max med-ball cleans (10/14 lb)

Post WOD Skill

Med Ball Carry (Time)

400-meter partner med ball carry (20/14 lb)
– Trade off as needed.

Cool Down

2 sets:

1:00 foam roll upper back

1:00 bottom of squat hold