WOD 180806

Crescent City Crossfit – CrossFit

Weightlifting

Back Squat (20 Rep MAX)

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The goal is to work to a heavy set that you can complete 20 reps ONCE. Your warm up sets should be around 3-5 reps at a time. Once you are at a confident weight, Crush it.

Metcon

Cranberry Jam (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

10 Sumo Deadlift High-Pulls

10 Bar Facing Burpees

(115#/75#)
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SCALING OPTIONS:

-Weight-

(75#/55#)