CrossFit – Wed, Jun 7

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

3 Rounds :

:20 push-ups + 2 shoulder taps

:20 kip swings

:20 counterbalance squats
— Rest ~:10 b/t movements.

Pre WOD Lifting

HPC + FS Complex (Weight)

On a 10:00 clock:

Build to a heavy power clean + front squat.

WOD

230607 (Time)

6 rounds for time:

9 hang squat cleans (105/155 lb)

6 bar muscle-ups
SX:

6 rounds for time:

9 hang squat cleans (75/115 lb)

6 chest-to-bar pull-ups

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm