Announcements
Gym will be closed November 2nd-3rd (Saturday and Sunday) to host a course.
Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds:
90sec Row
8 Barbell Good Mornings
8L/8R Front Rack Elbow Rotations
8 Front Squats
8 Strict Press
Go Over Deadlift and Hang Power Clean With Coach
Metcon
16min TIME CAP
Zone 3-4
Metcon (Time)
For Time:
15 Deadlifts (125/85#)
10 Hang Power Cleans (125/85#)
30 Calorie Row
15 Deadlifts (125/85#)
10 Hang Power Cleans (125/85#)
20 Calorie Row
15 Deadlifts (125/85#)
10 Hang Power Cleans (125/85#)
10 Calorie Row
15 Deadlifts (125/85#)
10 Hang Power Cleans (125/85#)
.
.
Scale Weight on Bar as Needed
Modify Row Calories as Needed
Accessory
Metcon (No Measure)
3-4 Sets:
10L/10R KB Side Bends
12 Barbell RDL’s (Keep it Light)
