WOD 190301

Crescent City Crossfit – PERFORMANCE

Weightlifting

Snatch (3-3-3-3)

80-85% of 1RM

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Metcon (Time)

3 Rounds for Time:

30 Dumbbell Hang Snatch

30 Calorie AB Bike

(65#/40#)

Accessory

Metcon (8 Rounds for time)

8 Rounds of:

5 Burpees Over Rower

250/200m Row

-rest 90s-