Tue20151027

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Paused Front Squat (3 RM)

12 min to find your 3 RM with 3 sec pause in the bottom of the squat.

Metcon

Air Force (Time)

20 Thrusters 95/65

20 Sumo Deadlift High Pulls

20 Push Presses

20 Overhead Squats

20 Front Squats

On the Minute – 4 Burpees
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. 20 min cap.

Fitness:

Scale weight as needed but keep it challenging.

Perform 2 burpees at the beginning of every min.

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