WOD 190306

6
Mar

WOD 190306

Crescent City Crossfit – PERFORMANCE


“You Are Never Too Old To Set Another Goal Or To Dream A New Dream.” – C.S. Lewis

Weightlifting

Front Squat (3-3-3-3-3)

80-85%

Metcon

Metcon (5 Rounds for time)

5 Rounds Each for Time:

15 Bar Facing Burpees

30 Double Unders

5 Muscle Ups

-rest 2mins-

Metcon (Time)

3 Rounds for Time:

21 Power Cleans

400 Run

12 Thrusters

(95#/65#)
.

.

SCALING OPTIONS:

(75#/55#)

Endurance

Metcon (Time)

For Time: (individual)

100 Calorie Row

Pendlay Row (10-10-10)

50% of 1RM clean and Jerk

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