CrossFit – Mon, Oct 3

3
Oct

CrossFit – Mon, Oct 3

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250 M Row or 200 M Run

8 Band Pass Throughs

8 Band Overhead Press

8 Band Pull Aparts

8 Samson Lunges (4 ea side)

6 Push Up to Down Dog

1 RD:

30 Sec Hang Pull Up Bar

Metcon

Metcon (3 Rounds for reps)

7min AMRAP:

700/500m Row

50 SA DB Push Press (50/35#)

Max Rep Burpees Over DB

–Rest 4min–

7min AMRAP:

700/500m Row

50 SA DB Push Press (50/35#)

Max Rep Burpees

–Rest 4min–

7min AMRAP:

700/500m Row

50 SA DB Push Press (50/35#)

Max Rep Burpee Pull-Ups

*Score is MAX Reps For Each Round*

**Scale DB as Needed**