072622

26
Jul

072622

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200 Meter Row

5 Inchworms (no push up)

10 Samson Lunges (5 ea)

20 Shoulder Taps

20 Mountain Climbers

W/ Empty Bar:

8 Strict Press

8 Push Press

8 Push Jerk

Metcon

Running Up That Hill (Time)

5 Rounds for Time:

20/16 Cal Row

10 Shoulder to Overhead 125#/85#

-immediately into 600 m Run-

*Time Cap 25 Min*
*Complete 5 Rounds of Row/S2O then complete the run

*Run a 400 M and 200 M

Accessory

Metcon (Weight)

Suitcase Carry w/ KB :

3×50 FT ea side
*Choose a challenging weight

* Rest as needed