WOD 190318

18
Mar

WOD 190318

Crescent City Crossfit – PERFORMANCE


“To See What Is Right And Not Do It Is A Lack Of Courage.” – Confucius

Weightlifting

Greasy (Weight)

Work to Heavy for the following Complex:

1 Squat Clean

1 Hang Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

1 Split Jerk

*the goal is to do the whole set UNBROKEN.
10min CAP.

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
.

.

SCALING OPTIONS:

3 Rounds only

Metcon (3 Rounds for reps)

3x AMRAP 3mins:

16/12 Calorie Ski

20 Kettlebell Swings

Max Rep Double Unders

(70#/53#)

-rest 2mins-

Accessory

Metcon (Weight)

seated DB strict press.

5x 10

AHAP

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