200218

Crescent City Crossfit – CrossFit

At Home WOD

Metcon (AMRAP – Rounds and Reps)

With a 20 minute Clock

1mile Run

-then –

AMRAP in Time Remaining:

20 Air Squats

15 Push Ups

10 Sit Ups

CORE

Plank (3 Minutes)

Accumulate a 3 minute plank

****Each time you break 20 Mt. Climbers****

CrossFit WOD

Metcon (Weight)

10min EMOM:

4 Clean & Jerks @135/85#

20 Double Unders

–Rest 4min–

10min EMOM:

4 Clean & Jerks @135/85#

4 Burpees Over Bar
*Scale: 95/65#*

*Score is weight on the barbell!!**