Crescent City Crossfit – Functional Fitness
Warm Up
Weightlifting
15min TIME CAP
Bench Press (2×10
2×6
2×4)
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Ascend in Weight as Reps Decrease
Metcon
Metcon (AMRAP – Rounds and Reps)
4x3min AMRAPs:
10 Kettlebell Swings (53/35#)
8 Toes to Bar
6 Burpees
–Rest 1:30–
.
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PICK UP WHERE YOU LEFT OFF
Scale Weight on KB as Needed
Modify Toes to Bar as Needed
Modify Burpees as Needed
