WOD 190412

12
Apr

WOD 190412

Crescent City Crossfit – PERFORMANCE


“Night gathers, and now my watch begins” — Various members of the Night’s Watch

Weightlifting

Snatch (1-1-1-1-1)

90-93%

record all makes and misses.

Clean (3-3-3-3)

@ 82% of 1RM

(across)

rest 90s between each set.

Back Squat (2-2-2)

@90% +5lbs

(across)

Metcon

Metcon (Time)

For Time:

75 Wallballs

75 Box Jumps

75 Shoulder to Overhead.

(75#/55#)
.

.

SCALING OPTIONS:

30/30/30

.

weight:

(45#/35#)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins:

200m Run

7 Bar Muscle ups

20ft Barbell Overhead Lunge

(95#/65#)

Accessory

DB Bench Press (20-20-20)

Unbroken

*AHAP

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