Turn and Burn – Wed, Mar 8

Crescent City Crossfit – Turn and Burn

Warm Up

2 Rounds:

1:00 C2 Bike

25 Single Unders

Into Mobility:

10 PVC Passthroughs

:20 L/R PVC Lat Stretch

:20 L/R Calf Stretch

Dumbbell Warm Up:

2 Sets:

4/4 Hang Clean L/R

4/4 Shoulder to Overhead L/R

4 Alternating Hang Clean and Jerks

Metcon

Metcon (5 Rounds for reps)

Every 4:00 for 20:00

-Alt DB Hang Clean and Jerks

-Double Unders

-Max Cal C2Bike in Remaining Time
Level 1: 10 @ (40/20#), 40 DU or 60 Singles

Level 2:10 @ (40/20#), 48DU or 70 Singles

Level 3:16@ (50/35#), 64DU or 75 Singles

Level 4: 20 @ (50/35#), 74DU or 80 Singles

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