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Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200 M Row

10 Inchworms (no push ups)

10 Glute Bridges

10 Up and Overs

10/10 Squat Hold with thoracic rotation

5 Clean Pulls from power position

5 High Pulls from power position

5 clean pulls from hang position

5 clean deadlifts

5 clean pulls from mid shin

5 power cleans

Weightlifting

Power Clean (Build to Heavy 3 Reps)

*Not a Max, use as a primer for metcon

*10 min Time Cap**

Metcon

Metcon (Time)

For Time:

3 Rounds:

25 Box Jump Overs

20 T2B

15 Power Cleans 135#/95#
*17 Min Time Cap*

Accessory

Metcon (No Measure)

Optional Accessory Work

4x 6 TEMPO Barbell RDL’s (3 sec lower/3 sec pause at bottom)