Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
250m Row
8 PVC Pass Throughs
8 PVC Toe Touches to Press
8 PVC Overhead Squats
4L/4R PVC Around the Worlds
20sec Each Side PVC External Rotation Hold
Hang Clean Warmup:
5 Shrugs From Hang Position
5 High Pulls From Hang Position
5 Hang Power Cleans
Metcon
Metcon (4 Rounds for reps)
4x4min AMRAPs:
18 Hang Power Cleans (95/65#)
16 Box Jumps
Max Calorie Row
–Rest 2min–
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Score is Calories on Row
Scale Weight on Bar as Needed
Step Ups for Box Jumps
Accessory
Paused Back Squat (5×3)
3s pause at the bottom position
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3s Pause at the Bottom of EVERY Rep
Weight Shoulder be Moderate to Light — Suggested = 60-65%
