WOD 211001

Crescent City Crossfit – CrossFit

Weightlifting

Metcon (Weight)

EMOM 8 Minutes:

1 Squat Clean

1 Hang Squat Clean
.

Work to a heavy set of the following complex.

Score is heaviest set completed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Pull Ups

6 Clean and Jerks

18 Single Leg Squats

RX: 135#/95#
.

.

SCALING OPTIONS:

-weight-

95#/65#

*Modify pull ups to jumping pull ups or Ring Rows

Use a bench or box and complete 18 single leg sit and stands