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CrossFit — April 20, 2020

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4.20.20
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.

Warm-up
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