15
Jan
WOD 210115
Crescent City Crossfit – CrossFit
Weightlifting
Clean and Jerk (4-4-4-4-4-4)
Work to Heavy in 6 Sets of the Following Complex:
1 Hang Clean
1 Split Jerk
1 Clean
1 Split Jerk
*start @60% and increase weight each set*
Record Heaviest Set Completed
Metcon
Ridley 21 (AMRAP – Rounds and Reps)
For Time:
AMRAP 12 Minutes:
3 Bar Muscle Ups
9 Box Jumps (24in/20in)
15 Wallballs (20#/14#)
RX+:30#/20# (30in/20in)
.
.
SCALING OPTIONS:
-Pull Ups-
6 Reps
*scale height and weight as needed*