091322

13
Sep

091322

Crescent City Crossfit – CrossFit

Warm-up

1 round:

2 min Bike (Moderate Pace)

8/8 Single Arm DB High Pull

8/8 Single Arm DB Overhead Press

6/6 Single Arm DB Overhead Reverse Lunge

6/6 DB Cossacks (Pause at bottom)

6 Inchworms (No Push up)

*Grab Empty Bar for HPC Warm Up

Metcon

Metcon (Weight)

12min E2MOM:

6 Hang Power Cleans (135/95#)

10 Burpees Over Bar

–Rest 2min–

12min E2MOM:

10 Hang Power Cleans (95/65#)

6 Burpees Over Bar
*RX = All Reps Completed as Written @ RX Weight*

**Scale Weight as Needed**

CORE

Metcon (No Measure)

Optional:

3 Rounds:

10 V-Ups

20 Russian Twists (25/15#)

30 Flutter Kicks (25/15#)