Announcements
12 PM Cancelled Wedesday 6/21
Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 C2 Bike
10 Alternating Box Step Ups
5 Burpees
5 Box Jumps
Into Mobility:
:20 L/R PVC Lat Stretch
:20 L/R Calf Stretch
5 Down Dog to Cobra Stretch
:30 Pigeon Stretch L/R
:20 Calf Stretch L/R
Barbell Warm Up
Barbell Warm Up:
1 x 5:
Snatch Grip Deadlift
High Pull from Hang
Hang Muscle Snatch
Hang Snatch
Power Snatch
*Build up to Power Snatch load for Workout
Metcon (No Measure)
Every 4:00 for 20:00
15 Power Snatches
Burpee Box Jump Overs
Max C2 Bike Calories in Remaining Time
.
.
Level 1
(75/55) – Hang Power Snatches
6- BBJ
Level 2
(75/55)
6
Level 3
(95/65)
8
Level 4
(115/75)
10
