6
Jun
WOD 060622
Crescent City Crossfit – CrossFit
Warm-up
250m Row
10 PVC Pass Throughs
5L/5R PVC Around the Worlds
5 Inchworms w/Push-Up
5L/5R Scorpions
250m Row
10 PVC Toe Touches to Overhead Press
5L/5R PVC Around the Worlds
10 No Push-Up Burpees
5L/5R Up and Overs
Grab Empty Bar and Spot on the Rack
Warm Up to Working Weight (80%!!!)
Weightlifting
Strict Press (5×3)
*16min TIME CAP*
**Suggested %’s = 80, 80, 85, 90, 92.5**
HEAVY WEEK!!
Metcon
Focal Point (2 Rounds for reps)
AMRAP 6 Minutes:
8/5 Calorie Bike or Ski
30 Double Unders
12 Push Ups
.
Rest 3 Minutes
.
AMRAP 6 Minutes:
8/5 Calorie Bike or Ski
30 Double Unders
12 Air Squats
*60 Single Unders*