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CrossFit — March 21, 2020

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2020.03.21
Until 3/31, CrossFit West Seattle will be providing at home and track workouts through Wodify 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 (Time)
100 DB/KB snatch

10 air squats every minute starting @ 0:00

snatch does not need to be alternating – DB is from the ground; KB is from the hang

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12 KB/DB hang clean & jerk
6 KB/DB OH in-place lunge (R)
12 goblet squat
6 KB/DB OH in-place lunge (L)

clean & jerk does not have to be alternating; alternate lunges
(R) means to hold the KB/DB OH w/ right or (L) left hand