1
Oct
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