Announcements
BRING A FRIEND WEEK APRIL 3-8!!!!!!
Endure Class Cancelled on Sunday, April 9th (Easter)
Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
200m Run/250m Row/500m Bike
5L/5R Banded Around the Worlds
10 Banded Pass Throughs
10 Banded Strict Press
10 Air Squats
5L/5R Samson Lunges
10 Up and Overs
With Empty Bar:
4 Clean Shrugs From Hang Position
4 Clean Shrugs + High Pulls From Hang
4 Clean High Pulls From Mid Shin
4 Power Cleans
Metcon
Metcon (4 Rounds for reps)
4x5min AMRAPs:
26/18 Calorie Row
16Power Cleans (155/105#)
Max Double Unders
–Rest 2min–
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Score is Max Double/Single Unders Each Round
Scale Weight on Cleans as Needed
Accessory
OPTIONAL
Behind the Neck Strict Press (4×8)
Complete 4 Sets of 8 Reps
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Superset With 4×8 (Each Side) KB Side Bends