Crescent City Crossfit – CrossFit
Warm Up
2min ANY Machine
With 15/10# Plate:
10L/10R Plate Diagonal Throws (Start With Plate at One Hip and Move to Above Opposite Shoulder)
10 Halos
10 Ground to Overhead
10 Plate Squats (Plate Out in Front of Body)
8L/8R Reverse Lunges w/Plate Overhead
With Empty Bar:
10 Back Rack Elbow Rotations
8 Behind the Neck Presses
6L/6R Front Rack Elbow Rotations
4 Clean Grip Deadlifts
4 Deadlifts Into Shrug
4 Deadlifts Into Shrug + High Pull
4 Power Cleans
Weightlifting
15min TIME CAP
Power Clean (4×4)
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Drop and Reset Each Rep
Ascend in Weight Every Set
Suggested % = 60, 65, 70, 75
Metcon
Metcon (Weight)
Every 2:00 for 16:00
6 Burpee Box Jumps (24/20)
6 Power Cleans (135/95#)
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Modify Box Jumps to Step Ups
Scale Weight on Bar as Needed
Score is Weight on the Bar
RX = Reps as Written
