WOD 190426

26
Apr

WOD 190426

Crescent City Crossfit – PERFORMANCE

Weightlifting

Clean and Jerk (EMOM 10mins )

Every 2mins for 10 minutes:

1 rep @90%

Back Squat (7-7-7)

Speed Squat:

@70% of 1RM

Metcon

Nasty Karen (Time)

For Time:

150 Wallballs

*Every 90s

5 Burpees

*time cap- 20mins-
.

.

SCALING OPTIONS:

75-100 wallballs

3 Burpees every 90s

Metcon (4 Rounds for reps)

4x 4mins AMRAP

400m Run

15 Handstand Push Ups

MAX Rep Toes to Bar

-rest 2mins-

Accessory

Metcon (No Measure)

3 sets of the following:

5-10 Strict Dips

into

20 GHD sit ups

Leave a Reply