Announcements
Gym will be closed November 2nd-3rd (Saturday and Sunday) to host a course.
Crescent City Crossfit – Functional Fitness
warm up
2 Rounds:
100 M Run or 300 M Bike
5/5 Box Step Ups
10 Banded Pull Aparts
5/5 Lunges
10 Air Squats
Weightlifting
Front Squat (3×5 Building Each Set )
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Suggested % = Start Workings Sets at 60% and Build to 70% of 1RM
Metcon
Metcon (Time)
18-15-12-9-6
Overhead Squat (75#/55#)
Box Jump Overs (24/20″)
*200 Meter Run at the end of each round
RX += 135/95# and 300 Meter Run
17 Min Time Cap
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-Choose a weight you can do 18 OHS UB. Try to hit OHS in 1-2 sets.
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Scale Overhead Squat to Front Squat
