WOD 190508

8
May

WOD 190508

Crescent City Crossfit – PERFORMANCE

Weightlifting

Push Press (5-5-5-5-5)

@74-79% of 1RM

Front Squat (5-5-5-5)

Work to a heavy 5 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17mins:

500m Row

12 Toes To bar

.

Every 100m= 1rep
.

.

SCALING OPTIONS:

Knee Raises

or Sit Ups

Metcon (5 Rounds for time)

5 rounds each for Time:

20 Box jumps

30 wallballs

400m Run

-rest 3mins-

Accessory

Metcon (No Measure)

5 rounds :

7-10 strict ring Dips

Into-

7-10 Handstand Push Ups

-rest as needed between sets

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