WOD 190313

13
Mar

WOD 190313

Crescent City Crossfit – PERFORMANCE


“Sometimes it’s not about how good you are but how bad you want it.”

Weightlifting

Sumo Deadlift (5-5-5-5-5)

work to a moderate weight then increase by 5-10lbs each set

Metcon

Metcon (AMRAP – Reps)

For Time

60 Wallballs

50 Box Jump Overs

40 Overhead Squats

Max Calorie Row or Bike

(95#/65#)

*time cap 16mins
.

.

SCALING OPTIONS:

weight:

(75#/45#)

Metcon (Time)

For Time.

100/80 cal AB

*every 2mins

1 round of Cindy

Accessory

Metcon (No Measure)

10mins practice:

Muscle up transitions.

Floor, Strict, or kipping

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