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.