CrossFit – Tue, Oct 25

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

2 sets w/ a partner:

:30 med ball chest passes

:30 med ball underhand tosses

:30 med ball side passes/side

:30 med ball squat + throw

– Rest ~ :20 between sets.

Weightlifting

Power Clean (8 sets for load: every 2:30
2 power cleans)

All sets 75% or greater.

Build to a heavy set of 2 unbroken reps.

All sets must be touch-and-go style, where the bar does not stop on the ground.

Finisher

Tabata Bike Cals (Calories)

8 sets: 
:20 calorie bike
:10 rest

Cool Down

2 sets:

30 banded pull-aparts

:40 wrist extension stretch/arm