Wellness 181116 (180720)

Crescent City Crossfit – GRETNA WELLNESS

Weightlifting

Deadlift (3 x 10)

Introduction to the Deadlift

Metcon

Thank You Coach Dad (Time)

2 Rounds:

19 Kettlebell Swings

94 Single unders

20 Pull Ups

18 Push ups

24 Thrusters

-then-

Buy Out:

600m medball carry

KB:(53/35)

Thruster:(75/55)
Scaled:

2 Rounds:

19 Kettlebell Swings

94 single Unders

20 ring rows

18 Push Ups

24 Air Squats

-then-

Buy Out:

600m Run

CORE

Metcon (No Measure)

2 Rounds

20 Mountain Climbers

20 Leg Lifts over DB

20 Up & Down Planks