Doctor Dersh
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
With a partner, AMRAP 20:
60/50 Calorie Bike, switch as needed
45 Synchronized Wallballs 14/10
30 Synchronized OH Squat 45/35
20 Synchronized Burpees OTB
Fitness
With a partner, AMRAP 20:
60/50 Calorie Bike, switch as needed
45 Synchronized Wallballs 20/14
30 Synchronized OH Squat 75/55
20 Synchronized Burpees OTB
Performance
WL
1. Power Position Snatch + Hang Snatch: 5×2
2. Power Position Clean + Hang Clean: 5×2
3. Front Squat: 4×3 @32X1
METCON
With a partner, AMRAP 20:
60/50 Calorie Bike, switch as needed
45 Synchronized Wallballs 20/14
30 Synchronized OH Squat 95/65
20 Synchronized Burpees OTB