Crescent City Crossfit – WELLNESS

Metcon (Weight)

EMOM 10

5 heavy Goblet squat

6 heavy walking lunge

Rx+(OHWL)

Metcon (AMRAP – Reps)

2 rounds For max reps/calories

Round 1 should be 3 minute work intervals and 1 min rest in between. Round 2 should be 1:30 min work intervals with 30 seconds rest in between.

3 min:

Assault Bike

Rest 1 min.

3 min:

50’ farmer KB carry 70/106 (total)

Rest 1 min.

3 min:

Anchored sit ups

Rest 1 min.

3 min:

Cal Ski

Rest 1 min.

3 min:

Hanging knee tuck

Rest 1 min.