Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
200m Run
10 Plate Ground to Overhead
10 Plate Squats
5L/5R Plate Trunk Rotations
5L/5R Plate Diagonals
10 Plate Presses
10 Plate Good Mornings
Go Over Sandbag Over Shoulder
Metcon
Metcon (Time)
For Time:
20 Sandbag Over Shoulder
200m Farmer’s Carry
20 Burpees Over Sandbag
400m Run
30 Sandbag Over Shoulder
200m Farmer’s Carry
30 Burpees Over Sandbag
400m Run
20 Sandbag Over Shoulder
200m Farmer’s Carry
20 Burpees Over Sandbag
RX = 100/75# SB, 50/35# KB
*35 MIN TIME CAP*
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Scale Weight on SB and KB as Needed
Accessory
OPTIONAL
Bench Press (5×3)
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Ascend in Weight Every Set