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CrossFit Crescent – CrossFit Buy-In 10 Min EMOM Ping Pong Evens: 5 Strict Chin Ups Odds: 30 Second Plank Hold Plank hold is on the

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CrossFit Crescent – CrossFit   Skills & Drills Snatch Progression Focus on 1st Pull, Snatch Deadlift, and Muscle Snatch Fitness WoD Metcon (Time) 21-15-9 Snatch

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CrossFit Crescent – CrossFit   Metcon Metcon (Time) Tag Team Sprints Split into even teams, only one team member can do each activity at once

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CrossFit Crescent – CrossFit   Strength Overhead Squat (15 min to find 1 RM) Set up the weight in the rack and get underneath just

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CrossFit Crescent – CrossFit   Strength 4 Sets Max Effort Ring Dips Max Effort Ring Pull-ups or Ring Rows Rest 1 to 2 minutes between

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CrossFit Crescent – CrossFit   Skills & Drills Clean & Jerk 1 Arm Kettlebell Clean & Jerk Strength Clean and Jerk (15 Min to Find

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CrossFit Crescent – CrossFit Independence Day WOD Metcon Independence Day WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile

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CrossFit Crescent – CrossFit   Strength This week is Shoulder Press week. If athletes don’t find their 1RM today, they have all week to do

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CrossFit Crescent – CrossFit   Skills & Drills Rope Climbs Metcon Muath Al Kasasbeh (Time) For Time 400m Run 1 Rope Climb -then- 3 Rounds

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CrossFit Crescent – CrossFit   Strength Hand Release Push-ups (2 Min Max Reps) Skills & Drills Turkish Get-up Metcon Everyone does this EMOM Metcon (AMRAP

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