Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
200m Row
8 Burpees
Into Mobility:
10 Leg Swings Each L/R
:20 Pigeon Stretch
:20 L/R Calf Stretch
Dumbbell Warm Up:
2 Sets:
4/4 Hang Clean L/R
4/4 Shoulder to Overhead L/R
4 Alternating Alternating Dumbbell Hang Clean & Jerks
Metcon (No Measure)
24 Minute EMOM:
Min 1: Alt DB Hang Clean and Jerk (50/35#)
Min 2: Lateral Burpees over DB
Min 3 & 4: Row
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Level 1: 8 @ 20/40, 8, 250 meters
Level 2: 8@ 25/45#,8 ,350 m
Level 3: 12 @ 50/35#,12,450 m
Level 4: 16 @50/35#,16,500 m
