Sun20151011

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Front Squat

Paused Front Squats (3 count pause in bottom, no bounce to stand):

3@70%

3@75%

3@80%

3@80%

2@85%

rest 90 sec.

Fitness WoD

Metcon (Time)

21-15-9

Power Cleans 115/85

Burpee Jump Knee Tuck

Sport WoD

Metcon (Time)

21-15-9

Power Cleans 155/105

Burpee Box Jump Overs 30/24

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