Announcements
12 PM Cancelled Wedesday 6/21
Crescent City Crossfit – CrossFit
Warm Up
*Grab Light DB for warm up
2 Min Bike
Then
2 Rounds
8 Ring Rows
8 Single Arm DB Strict Press / Side
50-ft Bear Crawl
8 Shoulder Taps (Push-up Position)
*Move for quality
Weightlifting
20min TIME CAP
Push Press (6×3)
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Start First Set @65% of 1RM and Add Weight Every Set
Metcon
Metcon (4 Rounds for reps)
4x3min AMRAPs:
20 Sumo Deadlift High Pulls (115/75#)
Max Calories on Bike
1 Minute Rest B/w AMRAPS
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Scale Weight on SDHP as Needed
