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Tue2015121

CrossFit Crescent – CrossFit   Strength Metcon (No Measure) Every 2 minutes for 16 minutes Station 1: 3 Clean High Pull (Heavy) Station 2 :

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Mon201511030

CrossFit Crescent – CrossFit   Strength Back Squat (3 RM) 15 min to find your 3 RM. Fitness WoD Metcon (No Measure) 5 Rounds 2

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Sun20151129

CrossFit Crescent – CrossFit   Gymnastics Metcon (No Measure) 8 min EMOM: Ping: Hollow Body/Superman Roll Over Pong:Hollow Body Banded PVC Pull Down Fitness WoD

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Sat20151128

CrossFit Crescent – CrossFit   Partner WoD Metcon (AMRAP – Rounds and Reps) “300” Partner 25 min AMRAP 25 Pull Ups 50 Deadlifts 135/95 50

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Thur20151126

CrossFit Crescent – CrossFit   Strength Back Squat (3RM) Fitness: Warm up to a moderately heavy 3 (85%) then perform 5 sets of 3. Fitness

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Wed20151125

CrossFit Crescent – CrossFit   Weightlifting Metcon (Weight) EMOM 6 min 1 Snatch Balance (from the rack) + 1 Overhead Squat then EMOM 6 min

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Tue20151124

CrossFit Crescent – CrossFit   Gymnastics 30/30 Banded kip (Hollow/Superman) hanging from the bar. Use a partner to create resistance with the band 30 from

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Mon20151123

CrossFit Crescent – CrossFit   Bench Press (3RM) 12 min to find 3RM. Remember it is your 3RM for today, it might be different than

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Sun20151122

CrossFit Crescent – CrossFit   Gymnastics Metcon (No Measure) EMOM 6 min 20 sec L-Sit Hold (between 2 boxes) Then 50 Floor Wipers WOD Karen

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Sat20151121

CrossFit Crescent – CrossFit   Partner WoD Metcon (Time) Complete as many rounds as needed for time to lift 20,000 lbs: – Remember to keep

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