CrossFit – Tue, Oct 4

4
Oct

CrossFit – Tue, Oct 4

Crescent City Crossfit – CrossFit

Warm-up

500 M Row or Ski or 400 M Run

W/ Light KB:

10/10 Single Arm Swings

10/10 Single Arm Press

10/10 Suitcase Deadlift

12 Goblet Step Back Lunges

12 Good Mornings (Goblet Hold)

12 Cossacks (Goblet Hold) – 6 ea

Strength

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Metcon (Weight)

3 Rounds:

15 Front Rack Banded Wall Slides

16 Landmine Anti-Rotations (8L/8R)

–Rest as Needed–

*10min TIME CAP*

**Score is Weight on the Landmine**

Metcon

Metcon (Time)

6 Rounds:

9 Clean and Jerks (125/85#)

100m Farmer’s Carry (53/35#)

*15min TIME CAP*

**Scale KB and Bar as Needed**