1
Mar
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-