CrossFit – Thu, Oct 20

20
Oct

CrossFit – Thu, Oct 20

Crescent City Crossfit – CrossFit

Warm-up

200m Run/250m Row

10 KB Deadlifts

5L/5R KB Presses

20 Single Unders

200m Run/250m Row

5L/5R KB Single Arm Swings

10 Goblet Squats

20 Single Unders

200m Run/250m Row

10 KB Swings

10 No Push-Up Burpees

20 Single or Double Unders

Metcon

Metcon (Checkmark)

24min EMOM:

Min1 — 14/10 Calorie Row

Min2 — 12-15 KB Swings (53/35#)

Min3 — 30-50 Double Unders OR 40-60 Single Unders

Min4 — Rest

Accessory

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Metcon (No Measure)

OPTIONAL ACCESSORY WORK

4 Rounds:

20 Russian Twists w/Plate (25/15#)

12 Plate Halos (Any Size Plate)