CrossFit – Wed, Aug 16

Westshore CrossFit – CrossFit

Warm-Up

On 5 Min Clock: Line Drills

BenchMark WOD

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
SX:

For time:

1,200-m run

1,600-m row

1,200-m run

Post WOD Skill

Max Height Box Jump (Distance)

Max Height Box Jump
Every 1:30 x 4 sets:

5 box jumps

– Increase the height of the box with each set.

Cool Down

1 set:

200-m recovery walk

2:00 foam roll quads