WOD 190218

18
Feb

WOD 190218

Crescent City Crossfit – PERFORMANCE


“In training, you listen to your body. In competition, you tell your body to shut up.” – Rich Froning Jr

Weightlifting

Front Squat (2-2-2-2)

work to

90-95% of 1RM

(across)

Metcon

Metcon (Time)

3 Rounds for Time:

800m Run

50 wallballs

*time cap 16mins
.

.

SCALING OPTIONS:

800m Run

35 Wallballs

Metcon (5 Rounds for reps)

Every 2mins for 10mins:

3-5 Ring Muscle Ups

3 Squat Snatches

(185#/135#)
.

.

SCALING OPTIONS:

3 Bar Muscle Ups

or 5 Strict Pull Ups

Weights:

75% of 1RM

Accessory

Metcon (3 Rounds for reps)

3x3min AMRAPs

250/200m Row

Max rep sit ups

-rest 3 mins-

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