Announcements
12 PM Cancelled Wedesday 6/21
Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
200m Run/500m Bike/.3 Bike
50FT Lunge + Lunge + Squat
50FT Bear Crawl
50FT Hamstring Scoops
50FT Inchworms NO Push-Up
Strength
14min TIME CAP
Metcon (Weight)
4 Sets For Quality:
6L/6R Landmine Lateral Raise
12 DB Z Press
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Score is Weight on Landmine Raise
Use Moderate to Heavy Weight on Landmine and Z Press
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Metcon
14min TIME CAP
Metcon (Time)
3 Rounds for Time:
300m Run
16 Single Arm DB Thrusters (50/35#)
14 Box Jump Overs (20/14)
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Scale Run to 800/600m Bike
Scale Weight on DB as Needed
Scale Box Jump Overs to Step Overs
