Announcements
GYM WILL BE CLOSED OCT 7TH AND 8TH
Crescent City Crossfit – CrossFit
Warm Up
2min TABATA Bike
50FT High Knees
50FT Bear Crawl
50FT Hamstring Scoops
50FT Forward Arm Circles
50FT Reverse Arm Circles
50FT Walking Quad Stretch
With Empty Bar:
4 Clean Pulls From Power Position
4 Clean Pulls From Hang Position
4 Clean HIGH Pulls From Hang Position
4 Hang Cleans
Weightlifting
16min TIME CAP
Hang Clean (4×3)
Moderate to Heavy Weight
Suggested % = 55, 60, 65, 70
Power or Squat
Metcon
Metcon (Weight)
6min EMOM:
Min1 — 12/8 Calorie Bike
Min2 — 10 Hang Clean and Jerks (75/55#)
Rest 2min
6min EMOM:
Min1 — 12/8 Calorie Bike
Min2 — 6 Hang Clean and Jerks (115/75#)
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Scale Weight on Bar as Needed
Scale Calories on Bike as Needed
Score is Heaviest Weight
