WOD 210115

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*