Crescent City Crossfit – Functional Fitness
warm up
2 Rounds:
6 Barbell RDL’s
6 Barbell Muscle Cleans
6 Barbell Front Squats
1 min Row
Power Clean/Complex warm up with coach
Weightlifting
Metcon
Hang Power Clean Complex (Weight)
Every 1:45 x 6 Sets (10:30)
1 Clean Pull + 2 Hang Cleans + 2 Front Squats
*Record heaviest weight for the complex
*This is a complex, meaning no dropping the bar until you finish the front squats
Metcon (Time)
For Time:
250 Meter Row
18 Wall Balls (20/14)
500 Meter Row
18 Wallballs
750 Meter Row
18 Wall Balls
500 Meter Row
18 Wall Balls
250 Meter Row
18 Wallballs
18 Min Time Cap
