Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
1min Row
6 Push-Ups
8 Air Squats
16 Single Unders
Into:
12PVC Pass Throughs
12PVC Around the Worlds
12PVC Toes Touches to Overhead Press
12PVC Overhead Squats
With Empty Bar:
4 Snatch Grip Deadlifts
4 Snatch Grip DL’s w/Shrug
4 Snatch Grip DL’s w/Shrug + High Pull
4 Snatches
Metcon
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
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Scale Wall Walks to Inchworms from Plate
Scale Barbell Snatches to 2:1 DB Snatches
Scale DUBs to Singles 1:1
Scale HSPUs to Hand Release Push-Ups
Accessory
Metcon (No Measure)
4 Sets:
100m Farmer’s Carry
60sec Front Plank
–Rest as Needed–
