November 2024

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3x 7min AMRAPs: 200m Run 10 Burpees 10 KB or Barbell Deadlifts —Rest 3min—. . Pick Up Where You Left Off Strength Push Press (5×6)

Crescent City Crossfit – Ignite Metcon (4 Rounds for reps) Tabata on Fire 8 Rounds of each movement at 30s on 15s off: Single Unders Dumbbell Snatches (50/35) Mountain Climbers Air Squats –1min rest between each movement — **Complete 8 Rounds of 1 movement before moving to the next**

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 10 Banded Pass Throughs 10 Banded OHS 5 Scap Pull Ups 5 Kip Swings 20 Sec Bike -Into Power Clean Warm Up Metcon Metcon (5 Rounds for reps) Every 3:00 Min x 5 Rounds: 14 Cal Bike 7 Power Cleans 135#/95# *AMRAP T2B in Remaining

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) Tabata on Fire 8 Rounds of Each Movement at 30s On 15s Off: Single Unders Dumbbell Snatches Calorie Machine AB Mat Sit-Ups –1min Rest Between Each– **Complete 8 Rounds of 1 Movement Before Moving to the Next** Accessory Metcon (No Measure) 3-4 Sets for

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike 10 Banded Pass Throughs 10 Banded OHS 5 Scap Pull Ups 5 Kip Swings -Into Power Clean Warm Up Metcon Metcon (5 Rounds for reps) Every 3:00 Min x 5 Rounds: 14 Cal Bike 7 Power Cleans 135#/95# *AMRAP of Toes to Bar

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike 10 Banded Pass Throughs 10 Banded OHS 5 Scap Pull Ups 5 Kip Swings -Into Power Clean Warm Up Metcon Metcon (5 Rounds for reps) Every 3:00 Min x 5 Rounds: 14 Cal Bike 7 Power Cleans 135#/95# *AMRAP of Toes to Bar

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike 10 Banded Pass Throughs 10 Banded OHS 5 Scap Pull Ups 5 Kip Swings -Into Power Clean Warm Up Metcon Metcon (5 Rounds for reps) Every 3:00 Min x 5 Rounds: 14 Cal Bike 7 Power Cleans 135#/95# *AMRAP of Toes to Bar

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike 10 Banded Pass Throughs 10 Banded OHS 5 Scap Pull Ups 5 Kip Swings -Into Power Clean Warm Up Metcon Metcon (5 Rounds for reps) Every 3:00 Min x 5 Rounds: 14 Cal Bike 7 Power Cleans 135#/95# *AMRAP of Toes to Bar

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike 10 Banded Pass Throughs 10 Banded OHS 5 Scap Pull Ups 5 Kip Swings -Into Power Clean Warm Up Metcon Metcon (5 Rounds for reps) Every 3:00 Min x 5 Rounds: 14 Cal Bike 7 Power Cleans 135#/95# *AMRAP of Toes to Bar

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) Tabata on Fire 8 Rounds of Each Movement at 30s On 15s Off: Single Unders Dumbbell Snatches Calorie Machine AB Mat Sit-Ups –1min Rest Between Each– **Complete 8 Rounds of 1 Movement Before Moving to the Next** Accessory Metcon (No Measure) 3-4 Sets for