25
Nov
WOD 180815
Crescent City Crossfit – CrossFit
Weightlifting
Hang Clean (2-2-2-2-2-2)
Start @70-75% and then increase weight by 5-10# for 6 sets.
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*The focus for today will be the HANG SQUAT CLEAN*
Metcon
Metcon (5 Rounds for time)
Every 4 Minutest for 20 Minutes:
200m Run
10 Front Squats
10 Lateral Burpees
RX: 155#/105#
*record times completed for each round*
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SCALING OPTIONS:
-Weight-
115#/75#
*Scale reps and distance as needed*
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The goal is to maintain a consistant time each round.