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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, easy pace out and increase pace as you return.

Then, 2 Rounds:

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kip Swings

Strength & Conditioning

Warm-up (No Measure)

With a 20 min. Clock, complete a *component from the week or work on a strength, skill, conditioning or mobility of choice.

*Shoulder Press 1RM

*5RM Back Squat

*400m Walking Lunges for Time

Partner Workout

Metcon (2 Rounds for reps)

In Teams of 3: 2 Rounds of 3 Min. @ Each Station:

S1: Back Squat (185/125)|(135/95)

S2: Cal Bike, Ski, or Row

S3: TTB

S4: Rest
Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down.

Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station.

No additional rest between stations.

Back Squat comes from ground.

Score is team’s total Reps for each Round.

Scales:

Back Squat: scale load or and/or switch to Front Squat, Back Rack Lunge, or weighted Step-ups.

Cal Bike/Row/Ski:

Choose the most appropriate and adjust intensity for consistent Cal. scores across each of the 3 min.

TTB:

Toes to Something, Hanging Knee Raises or Reverse Crunches