CrossFit – Tue, Oct 18

18
Oct

CrossFit – Tue, Oct 18

Crescent City Crossfit – CrossFit

Warm-up

400m Run/500m Row

10 PVC Pass Throughs

10 PVC Toe Touches to Overhead Press

5L/5R PVC Around the Worlds

10 PVC Good Mornings

10 PVC Pass Throughs

10 PVC Overhead Squats

5L/5R Cossacks

10 Inchworms w/Reach Outs

5L/5R Scorpions

5L/5R Up and Overs

Strength

Metcon (Weight)

3 Rounds For Quality:

100FT Front Rack KB Carry (53/35#)

30sec L Side Plank

30sec R Side Plank

–Rest In Between Rounds–

*10min TIME CAP*

Metcon

Metcon (Time)

4 Rounds For Time:

400m Run

15 Power Snatches (115/75#)

15 Burpees Over Bar

*Scale Run as Needed, Scale Weight on Bar as Needed*

**Suggested Scale = 3 Rounds For Time**

**20min TIME CAP**