30
Jun
WOD 190807
Crescent City Crossfit – CrossFit
Weightlifting
Metcon (Weight)
EMOM 7 MInutes:
1 Power Clean
2 Front Squat
1 Split Jerk
*record final weight used*
.
work up to a weight that you can complete the entire complex unbroken
*suggested starting percentage*
70% of 1 RM clean and jerk
Metcon
Tabata on Fire (4 Rounds for reps)
TABATA 4 Rounds:
20s on 10s Off:
Double Unders
-rest 1min-
Calorie Row
-rest 1min-
Alternating Dumbbell Snatches
-rest 1min-
Dumbbell Lunges
(50#/35#)
.
.
SCALING OPTIONS:
Weight:
(30#/20#)
-single unders-