051922

19
May

051922

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2B or 0.6 Miles on AB

*Grab PVC and Light KB

2 Round:

10 PVC Pass Throughs

10 KB Swings

10 PVC Good Mornings

10 Goblet Lunges

5/5 PVC Around the Worlds

5/5 KB Press

Weightlifting

Push Press (5×4)

*20min TIME CAP*

**Suggested %’s = 60, 60, 65, 70, 75**

Hang Clean (Empty Bar or Light Weight)

5 Clean Pulls From Power Poistion

5 High Pulls From Power Position

5 Clean Pulls From Hang Position

5 Power Cleans From Hang Position

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

6 Hang Cleans (155#/105#)

12 Wall Balls (20#/14#)

24 Sit Ups
*Scale weight on bar to be able to complete 6 reps unbroken*