CrossFit – Wed, Nov 8

Announcements

This Saturday 11/11 is our Veteran’s Day Hero WOD CHAD!!!!

We hope everyone is excited and can’t wait to see you all in the box this Saturday!!

Monday 11/13 – 9:30AM Class only

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

3 sets:

:30 easy pace bike

:20 moderate pace bike

:10 fast pace bike

2 sets:

:30 band pull-aparts

5-10 hand-release push-ups

5-10 ring rows

:15-:30 handstand hold

5-10 strict pull-ups (scale to banded pull-ups as needed)

– Rest :10-:20 between movements.

WOD Prep

2 sets:

4 hang power snatches

1 rope climb

– Rest 1:00 between sets.

WOD

231108 (Time)

5 rounds for time:

7 hang power snatches (75/115 lb)

3 rope climbs

SX:

5 rounds for time:

7 hang power snatches (55/75 lb)

2 rope climbs

Cool Down

2 – 3 sets:

:45 forearm stretch

:45 banded pull aparts