CrossFit Crescent – CrossFit

 

Weightlifting

Everyone does this first

Front Squat (15 min to find 3RM)

Record final weight for 3RM

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

7 Thrusters 75# / 45#

7 Burpees

7 Leg Raises
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Rest 1 Minute

Metcon (AMRAP – Reps)

TABATA

Air Squats
This TABATA is for TOTAL REPS, so do as many as possible each round. Score your total reps at the end of the 8 rounds.

Sport WoD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3, 6, 9, 12, 15, 18, 21,…

OHS 95# / 65#

Burpees

Knees-to-Elbows
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Rest 1 Minute

Metcon (AMRAP – Reps)

TABATA

Jump Squats
This TABATA is for TOTAL REPS, so do as many as possible each round. Score your total reps at the end of the 8 rounds.