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-