Wed20160309

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run 400m

3 Rounds

7 Chest to Bar Pullups

14 Walking Lunges

14 KBS

Instep and Pigeon Stretch

Strength

Back Squat (8 – 6 – 4 – 2 -1 – 1 – 1 – 1)

20 Minutes to find a 1RM. Follow the rep scheme and take longer rest periods between the single reps.

Metcon

Metcon (Time)

12-9-6-3

Thrusters 135 / 95

Burpees over the Bar

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