November 2023

Crescent City Crossfit – CrossFit Metcon Solo Saturday (Time) 10 Rounds: 10 Step Overs 5 Toes to Bar 100m Run 10 SA DB Snatches. . 2:1 Sit-Ups

Announcements OPEN GYM ONLY ON THURSDAY 23RD 7AM-9AM AND FRIDAY 24TH 9AM-11AM!! Crescent City Crossfit – CCC Gym Warm Up Metcon Brightburn (AMRAP – Rounds and Reps) AMRAP 18 Minutes: 25 double unders 5 Devil’s press (50#/35#) **every 3mins run 200m** Choose Your Own Adventure! (7 Rounds for time) 1×800 M Run (1000 M Row/1600

Announcements OPEN GYM ONLY ON THURSDAY 23RD 7AM-9AM AND FRIDAY 24TH 9AM-11AM!! Crescent City Crossfit – CCC Gym Warm Up 2min ANY Machine 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 50FT Inchworms NO Push-Up 50FT Cossacks 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Toe Touches to Overhead Press 10

Announcements OPEN GYM ONLY ON THURSDAY 23RD 7AM-9AM AND FRIDAY 24TH 9AM-11AM!! Crescent City Crossfit – CrossFit Warm Up Weightlifting 12min TIME CAP Push Press (4×4) . . Keep It Light Metcon Metcon (No Measure) 4x4min AMRAP: 250/200m Bike 2 Pull-Ups 2 Sandbag Over Shoulder (100/75#) –Rest 2min– 250/4/4, 250/6/6, etc. . Scored as One

Crescent City Crossfit – Ignite Strength Box Squats (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 100m Run 12/8 Calorie Bike 15 Slamballs

Announcements OPEN GYM ONLY ON THURSDAY 23RD 7AM-9AM AND FRIDAY 24TH 9AM-11AM!! Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine 50FT Hamstring Scoops 50FT Samson Lunges 50FT Bear Crawl 50FT Walking Quad Stretch 10 Barbell Strict Press 10 Barbell Bent Over Rows 10 Barbell RDLs 10 Barbell Push Press Weightlifting 12min TIME CAP

Announcements OPEN GYM ONLY ON THURSDAY 23RD 7AM-9AM AND FRIDAY 24TH 9AM-11AM!! Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine 50FT Hamstring Scoops 50FT Samson Lunges 50FT Bear Crawl 50FT Walking Quad Stretch 10 Barbell Strict Press 10 Barbell Bent Over Rows 10 Barbell RDLs 10 Barbell Push Press Weightlifting 12min TIME CAP

Crescent City Crossfit – Ignite Metcon Metcon (Time) In Teams of 2!!!! 3 Rounds: 50 Plate Overhead Lunges 50 Sit-Ups 50 DB Push Press 50 Burpees **Partner 1 works while Partner 2 runs 200m** *Relay Style — work continues where other partner left off* CORE Metcon (No Measure) 8min EMOM: Min1 – 30-45sec Penguin Taps

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1 Min Row 10 Barbell Strict Press 10 Barbell Good Mornings 10 Groiners (5 Ea side) 5 NP Burpees Barbell Warm Up: 4 Clean Grip Deadlifts 4 Shrugs from Mid Shin 4 High Pulls From Mid Shin 4 Power Cleans from Mid Shin 4 Push Press

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250 Meter Row 10 Push Ups 10 Air Squats 10 Calf Raises 1 Round: 10/10 Leg Swings at Rig 30 Sec Squat Hold at Rig 30 Sec Down Dog Stretch Metcon 15min TIME CAP Metcon (Time) For Time: 50 Wallballs (20/14#) 400m Run 40 Wallballs (20/14#)