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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Then,

2 Rounds of Quality Burpee “Cindy” – no rushing!

5 Burpees

10 HR Push-Ups

15 Air Squats

Then, 2 Rounds with PVC or barbell:

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches

Quick Rest

7 Front Squats

7 BTN Wide Grip Presses

7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
25 min. cap

Scales:

Burpees:

Scale volume and/or switch to Up-Downs, Plate G2OH or Slam Balls

Barbell work:

Reduce load/volume and or switch to DBs

and/or Thruster to Front Squat, Power Snatch to Power Clean, OH Squat to Front Squat