WOD 181023

17
Aug

WOD 181023

Crescent City Crossfit – CrossFit

Weightlifting

Split Jerk (4-4-4-4-4)

Complete The following complex for for 5 sets.

2 Front Squats + 2 Split Jerks

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Work to a heavy set of the complex or complete sets @70-75% of 1RM Clean and Jerk

Metcon

Metcon (2 Rounds for reps)

2 x 7 Minute AMRAP:

8 Burpees to target

10 Single Arm Kettlebell Lunges (5L/5R)

12 Kettlebell Swings

-Rest 3 Minutes-

RX: 53#/35#

RX+: 70#/53#
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SCALING OPTIONS:

-weight-

35#/26#