080822

8
Aug

080822

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 Push Up to Down Dog

1-3 Strict Pull ups or 8 Ring Rows

10 Kip Swings

1 RD

w/ Empty Bar:

5 Strict Presses

5 Front Squats

5 Thrusters

Metcon

Jackie Goes For A Run (Time)

For Time:

800 M Run

1000 M Row

50 Thrusters 45#/35#

30 Pull Ups

800 M Run

DO NOT DROP EMPTY BAR!

** 25 Min Time Cap**
*Scale Run Distance to 600 M or 400 M*

*Scale Pull Ups to Jumping, Banded, or Ring Rows**

*800 M C2 Bike = 2000/1600 M

Accessory

Metcon (No Measure)

Optional Accessory Work:

3x 8 Tempo Barbell Bent Over Row

*Supinated Grip (Palms Up)

*2 Sec Hold in Row position with 3 Second Lower
*Choose Light to Moderate Weight