WOD 190307

Crescent City Crossfit – GRETNA FITNESS

“If something stands between you and your success, move it. Never be denied.” – Dwayne “The Rock” Johnson

Weightlifting

Split Jerk Complex (1-1-1-1-1-1)

2 Front Squats + 1 Split Jerk

start @75% of 1RM clean and Jerk then increase 5-10lbs each set

***hold 3s in overhead position***
.

.

Scaling Options:

2 Front Squats + 1 Push Press

Metcon

Metcon (Time)

For Time:

21-18-15-12-9

Bar Facing Burpees

Sumo deadlift High Pulls

(75#/55#)
.

.

SCALING OPTIONS:

(45#/35#)