CrossFit – Fri, Nov 11

11
Nov

CrossFit – Fri, Nov 11

Crescent City Crossfit – CrossFit


Warm-up

*Grab light bumper plate before warm up

200 Meter Run

10 Plate Deadlifts

10 Plate Squats

10 Plate Swings

10 Plate Truck Drivers (2:1 Count)

200 M Run

10 Plate Overhead Press

10 Plate Halos (5R/5L)

10 Plate Walk Overs w/ Push Up (5R/5L)

10 Plate Overhead Sit Ups

Weightlifting

*12min TIME CAP*

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Clean Pull (4×5

Start @75% of 1RM Clean and Build)

*Ascend in Weight Every Set*

Metcon

Armistice Partner WOD (AMRAP – Rounds and Reps)

AMRAP in 19 minutes 18 seconds: (With a Partner)

11 Mountain Climbers
11 Air Squats
11 Hand Release Push-Ups
11 Burpee Box Jumps
100 meter Run

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
*100 Meter Run = 200 M C2Bike or 150 M Row*

*100 Meter Run = 1 Rep*

*Scale Burpee Box Jumps to Burpee Step Ups*