CrossFit – Wed, Dec 21

Announcements

Christmas Holiday Hours:

Dec 23rd – No Evening Classes (Last Class at 12PM)
Dec 24th – 12 Days of Christmas (9:30AM Class Only)
Dec 26th – Closed
Dec 27th – Normal Hours

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

2 Sets:

:30 KB deadlifts

:30 KB bent over row

:30 KB swings

:30 pigeon stretch/leg

:30 couch stretch/leg

:30 front to back leg swings/leg -Rest :10 b/t sets

BenchMark WOD

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
SX:

For time:

75 power snatch (35/45 lb)

Post WOD Lift

Power Snatch (EMOM 8:
1 power snatch
– Build to a heavy single.)

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.