Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
200m Run
12 Banded Pass Throughs
12 Banded Around the Worlds
12 Banded Strict Press
6 Push Up to Down Dog
6 Inchworms w/Shoulder Taps
With Empty Bar:
5 Strict Press
5 Push Press
Go Over Push Jerk
Weightlifting
16min TIME CAP
Push Jerk (6×2)
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Keep It Light and Work on Technique
Start @50% and Work Your Way Up in Weight
Metcon
Metcon (No Measure)
15min EMOM:
Min1 — 15 Plate Ground to Overhead (35/25#)
Min2 — 14/10 Cal Row
Min3 — 60 Double Unders or 100 Singles
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Scale Plate for G2O as Needed
Scale Cals on Row as Needed
