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Crescent City Crossfit – HYROX Endure Choose one of the following versions: Workout NOTES . . Complete straight through or partition . . (Karen is 150 WB for time) Hybrid Murph- Level 1 (Time) 2 Mile Run 150 Wallballs 75 Push Ups 50 Russian KB Swings (70/53#). . Choose this if you can run 2

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min ANY Machine 5L/5R Curtesy Lunges 15 Calf Raises 20 Singles Unders 10 No Push Up Burpees 10L/10R Alt Hamstring Scoops 10 Prisoner Good Mornings Metcon Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33,

Crescent City Crossfit – Ignite Strength Push Press (5×4) . . Try to Ascend in Weight Every Set Metcon Metcon (Time) For Time: 33-27-21-15-9 Slamballs Row Calories

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (No Measure) 200m Run 100m Farmer’s Carry 30 Air Squats Metcon (No Measure) 250m/200m Row 100m Waiter Walk 30 Sandbag Squats

Crescent City Crossfit – Functional Fitness Warm Up 200m Run 10 Banded Air Squats 10L/10R Banded Side Steps 10 Banded Glute Bridges 200m Run 10 Push-Ups to Down Dog 5L/5R Opposite Touch Touches From Plank 5L/5R Moose Antler Stretch 10 Cat Camels 10 Toe Touches to Reach Outs Metcon Rest 5min in Between Each METCON

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) 3x6min AMRAP: 1200m/1000m Bike 40 Single Arm Hang DB Snatches MAX Single Unders or Plate Taps –Rest 2min– CORE Metcon (No Measure) Optional Core: 3 x 1:1 Plank Hold

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 1min Machine 10 Banded Strict Press 10 Banded Bicep Curls 10 Banded Front Pull Aparts 5 Air Squats + Left & Right Thoracic Rotation @Bottom Weightlifting Metcon (Weight) Every 2:30 for 10:00 10 Bench Press or Floor Press 8L/8R Alt DB Curls. . Log Weight

Crescent City Crossfit – Functional Fitness Warm Up 6min AMRAP: 5 No Push-Up Burpees 5 Barbell RDL’s 5 Barbell Front Squats 100m Run With Empty Bar: Clean Progression Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP: Buy In – 800m Run AMRAP in Time Remaining: 2-4-6-8-10…. Power Clean (155/105#) Box Jumps (24/20). . Scale

Crescent City Crossfit – Ignite Metcon Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereDB for Push