6
Dec
WOD 191206
Crescent City Crossfit – CrossFit
Weightlifting
Clean and Jerk (3-3-3-3-3)
Complete 5 sets of the Following:
1 Clean
1 Front Squat
1 Split Jerk
start @ 75% of 1RM then increase weight each set.
Metcon (Time)
3 Rounds for Time:
15 Chest to Bar Pull Ups
60 Double Unders
20 Front Squats
RX: (135#/95#)
.
.
SCALING OPTIONS:
Jumping or Kipping Pull ups
weight:
(95#/65#)
60 Single Under Reps.