CrossFit – Wed, Mar 29

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (No Measure)

3:00 run, row, or bike

2 Rounds:

10 PVC pass through

10 PVC side bends

10 air squats

5 PVC around the worlds in each direction

:30 per side PVC front rack stretch

10 jumping squats

WOD

MetCon (Weight)

EMOM 16:

Min. 1 | 10/15 cal bike or row

Min. 2 | 3 clean and jerks

– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SX: 8/12 cal

Clean and Jerk

Post WOD Lift

Front Squat (On a 6:00 clock:
Build to a 2-rep front squat)

– 2 minutes after completing the workout, start a new 6:00 clock.

– Must clean the bar from the ground. Squat clean counts as first front squat.

Cool Down

Stretch (No Measure)

2 sets:

1:00 couch stretch/side