Wed20150729

CrossFit Crescent – CrossFit

 

Strength

Metcon (Weight)

9 Min EMOM

First 3 Minutes:

5 Strict Shoulder Press

Second 3 Minutes:

4 Push Press

Last 3 Minutes:

3 Push Jerk
Add weight after each minute (round), score the final weight used.

Fitness WoD

Metcon (Time)

For Time

Run 400m

21 Push Press 75# / 65#

21 Pull-ups

Run 400m

15 Push Press

15 Pull-ups

Run 400m

9 Push Press

9 Pull-ups

Sport WoD

Metcon (Time)

For Time

21 – 15 – 9

Push Press 95# / 65#

Pull-ups

Burpee Box Jumps 24″ / 20″

Optional Extras

Optional Cash Out:

50 Back Extensions

50 GHD Sit-ups

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