WOD 201117

Crescent City Crossfit – CrossFit

Metcon

Fireproof (Time)

For Time:

50/40 Calorie Bike or Row

200m Run

20 Hang Power Cleans

40/30 Calorie Bike or Row

200m Run

16 Hang Power Cleans

30/20 Calorie Bike or Row

200m Run

12 Hang Power Cleans

RX: 155#/105#
.

.

SCALING OPTIONS:

-weight-

M: 135#, 115#, 95#

W: 95#, 75#, 55#

Accessory

Chin Over Bar Hold (Time)

Start at top of chin up position and hold for max time.

**score longest time held**