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3/11/19

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Up/Downs

20 DB Hammer Curls

20 Broad Jumps

20 DB Shoulder Press

20 Mountain Climbers

20 DB Renegade Row

Skill Work

EMOM x 8 MINUTES

MIN 1 – 4 Push Jerks*

MIN 2 – 1-2 Rope Climbs

*Building to Workout Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

6 Push Jerks (185/135)|(135/95)

2 Rope Climbs

Accessory Work

Core Finisher:

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold