7
Mar
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#)
.
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SCALING OPTIONS:
(45#/35#)