081222

12
Aug

081222

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

7 Cal Bike

7 Glute Bridges

7 Prone Press Ups

7 Bird Dogs (ea side)

7 Side Plank Windmills (ea side)

7 Inchworms

With Empty Bar:

5 Good Mornings

5 Bent Over Rows

5 Deadlifts

Weightlifting

Deadlift (5×3)

*DEFICIT DEADLIFT — Use 45# Plate*

**20min TIME CAP**

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

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

15 Slam Balls 30#/20#

12/10 Cal Bike

9 SA DB Hang Snatch 50#/35#