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Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 50 Ring Rows 400m Run 21 DB Thrusters 1000/800m Bike 21 DB Thrusters 400m Run 50 Ring Rows CORE Core III (Time) 3 Rounds: 10 Hollow Rock 10 Superman 1 Minute Plank

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (3 Rounds for reps) 4min AMRAP: 15 Push Press (75/55#) 100m Run –Rest 2min– 4min AMRAP: 12 Push Press (115/75#) 100m Run –Rest 2min– 4min AMRAP: 9 Push Press (135/95#) 100m Run. . Scale Weight on Bar as Needed 100m Run = 300/200m Bike Accessory

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 200m Run 10 Banded Pass Throughs 10 Banded Strict Press 5L/5R Banded Diagonals 10 Prisoner Good Mornings 10 Prisoner Air Squats 10 Alt Prisoner Lunges w/Twist With Empty Bar: 6 Strict Press 6 Push Press Metcon Metcon (3 Rounds for reps) 4min AMRAP: 15 Push

Crescent City Crossfit – HYROX Endure Metcon (Time) 3 RFT: 500m Ski/Row 100ft KB Lunge 100m Farmer Carry 1000m Run *Accumulate 400ft Sled Push

Crescent City Crossfit – HYROX Endure Sled Push Power Hour (Time) 3 RFT: 500 meter Ski/Row 100 ft KB Lunge 100 meter Farmer Carry 1000 meter Run *Accumulate 400 ft Sled Push. . -Choose weight on Farmer Carry that allows no more than 2 breaks -Try for 0-1 break for lunges -*Accumulate sled push throughout

Crescent City Crossfit – HYROX Endure warm up 1 Min Ski/Row 1 Lap Empty Sled Push 100 Meter Run 1 Lap Empty Sled Push 1 Min Pull Up Dead Hang 10/10 Single Leg Calf Raise 10/10 SL DL to Opp Knee March 5/5 Samson Lunges Sled Push Power Hour (Time) 3 RFT: 500 meter Ski/Row

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 20 Weighted Russian Twists 12 Deadlifts (Bar or KB) 30 Single Unders Accessory Metcon (No Measure) Complete 3 Sets: 100m Farmer’s Carry 16 Alt SA DB Bench Press

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (5 Rounds for time) Every 5:00 for 25:00 25 Air Squats 300m Run 10 Sandbag Over Shoulder (100/75#) RX+ = Vested. . 300m Run = 750/600m Bike Scale Weight on Sandbag as Needed Accessory Metcon (No Measure) 4 Sets for Quality: 3-5 Strict Pull-Ups 15

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight Every Set Metcon Metcon (Checkmark) 15min EMOM: Min1 – 100m Run Min2 – 16 Hang DB Snatches Min3 – 10/7 Calories on ANY Machine

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 15min TIME CAP Bench Press (2×10 2×6 2×4) . . Ascend in Weight as Reps Decrease Metcon Metcon (AMRAP – Rounds and Reps) 4x3min AMRAPs: 10 Kettlebell Swings (53/35#) 8 Toes to Bar 6 Burpees –Rest 1:30–. . PICK UP WHERE YOU LEFT OFF Scale Weight