WOD 190423

23
Apr

WOD 190423

Crescent City Crossfit – PERFORMANCE


“Knowing is not enough, we must apply. Willing is not enough, we must do.” – Bruce Lee

Weightlifting

Clean Complex 10 (1-1-1-1)

4 Sets of the Following:

Hang Clean + Front Squat + 2 Jerks

*drop and reset

1 Clean and Jerk
work to heavy.

Metcon

Metcon (5 Rounds for time)

5 Rounds each for Time:

25/20 calorie Bike (AB or C2)

25/20 calorie Row

-Rest 2mins-

Metcon (Time)

AMRAP 10mins:

5 Dumbbell Cleans

5 Burpee Dumbbell Step Overs

100m Run

(50/35)

Accessory

Metcon (Weight)

Complete 5 sets of the Following:

10 Bulgarian Split Squats

-Directly into-

5-10 Strict Handstand Push Ups

*AHAP
.

.

For Split Squats:

10L/10R

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