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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

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CrossFit Crescent – CrossFit   Strength Press behind the neck (3 RM) 15 min to get to your 3 RM. Make sure you have adequate

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CrossFit Crescent – CrossFit   Metcon Metcon (AMRAP – Reps) AMRAP 3 min 5 Burpees 5 Box Jumps 24/30 Rest 2 min AMRAP 5 min

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CrossFit Crescent – CrossFit   Gymnastics Metcon (No Measure) Every 2 min, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x 3-8 reps

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CrossFit Crescent – CrossFit   Strength Good Mornings (3 RM) 15 min to get to your 3 RM Tempo: 31X1 Fitness WoD Metcon (Time) 4

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CrossFit Crescent – CrossFit   Partner WoD Metcon (Time) Teams of 2 50 Hollow Body Rocks (Together) 100 DU (Together) 40 Tire Flips (Together) 100

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CrossFit Crescent – CrossFit   Strength Thruster (1 RM) 10 min to find your 1 RM Thruster Fitness WoD Metcon (Time) 3 Rounds 16 Goblet

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CrossFit Crescent – CrossFit   Conditioning Metcon (Time) 400m Run Test Fitness WoD Metcon (AMRAP – Rounds) 8min EMOM 3 Burpee 1 Sprint You can

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CrossFit Crescent – CrossFit   Gymnastics Metcon (AMRAP – Reps) 10 min EMOM Ping ME Plyo Push-Ups Pong ME Strict Leg Raises Score total reps

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CrossFit Crescent – CrossFit   Strength Front Squat (5 x 5) All sets tempo 22X1 @75% New set every 2 min Fitness WoD Metcon (AMRAP

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