WOD 181002

2
Oct

WOD 181002

Crescent City Crossfit – PERFORMANCE

Weightlifting

Shoulder Press (5-5-5-5)

+5lbs heavier than last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7mins:

9 Burpees

15 Power Snatch

(75/55)

Metcon (3 Rounds for time)

For Time:

1000m Row

50 Kettlebells Swing

100 Double Unders

-rest 1:1-

For Time:

750m Row

35 Kettlebell Swing

75 Double Unders

-rest 1:1-

For Time:

500m Row

20 Kettlebells Swing

50 Double Unders

(70#/53#)

Gymnastics

Gymnastics Complex 2 (Max Reps)

5 sets of the following

10 Chin overbar Hold

Max rep strict Pull Ups

(weighted)

(15#-20#)

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