CrossFit – Wed, Dec 27

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

:30 inchworms with push-up + lateral hop

:30 alternating deep lunge + twists

:30 lateral up-downs over a line

:30 mountain climbers

:30 lateral burpees over a line

– Rest :15 between movements.

Mini Round

1 set:

2 hang power cleans

4 shoulder-to-overheads

6 burpees over the bar

8 pull-ups

WOD

231227 (AMRAP – Rounds and Reps)

4 x AMRAP 4:

3 hang power cleans (95/135 lb)

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.

SX:

4 x AMRAP 4:

3 hang power cleans (65/95 lb)

6 shoulder-to-overheads

9 burpees over the bar

6 pull-ups //12 jumping pull-ups

– Rest 2:00 between rounds.
— Start each AMRAP back at the hang power cleans.

Cool Down

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead