CrossFit — April 20, 2020


Until further notice, CrossFit West Seattle will be providing at home workouts through Wodify, Zoom and the Facebook Members page to be completed while observing proper social distancing.  All in-person gym services will be suspended during this time.

Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
10 V-Ups
20 Alt Snatches
60 Double Unders

*Snatches from the ground
*Double Unders should take about a minute. Modify rep target if necessary or perform 30 Penguin Taps + 60 Single Unders.

Accessory Work
5 Rounds for Quality
10-14 Plank Rows (5-7 each arm)
:30 Arch Rows
Short rest as needed
*Choose a rep target for plank rows that allows you to get full range of motion each rep.
*Watch demo video for Arch Rows
Metcon (Time)
10 Rounds of DT for Time
12 Deadlifts
9 Hang Power Cleans
6 Jerks

*Each Round Unbroken
*Use different arm each round so each side does 5