Crescent City Crossfit – CrossFit
Warm Up
400m Run/1000m Bike
5min AMRAP:
5 No Push Up Burpees
10 Squats w/Heels on Plate
10 Plate Ground to Overhead
5L/5R Plate Halos
With Empty Bar:
6 Sumo Deadlifts
6 Sumo Stance High Pulls (Strict)
6 Sumo Deadlift High Pulls
Metcon
16min TIME CAP
Metcon (Time)
2:30min AMRAP:
20/14 Calorie Bike
MAX Rep Sumo DLHP (115/75#)
*Continue AMRAPs Until Completion of 50 SDLHP*
–Rest 1:30–
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Scale Weight on Bar as Needed
Accessory
Front Rack Lunge (4×8 (Each Side))
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Light to Moderate Weight
