19
Nov
WOD 201119
Crescent City Crossfit – CrossFit
Weightlifting
Metcon (4 Rounds for reps)
4 Rounds Each for Time:
100m Farmers Carry
100m Sprint
-rest 2mins-
-Weights-
Use Dumbbells or Kettlebells
(Moderately heavy weight)
*53#, 50#, 35#
Metcon
Metcon (Time)
3 Rounds for Time:
200m Run
30 Box Jumps (24in/20in)
20 Power Snatches
RX:75#/55#
RX+: 95#/65#
.
.
SCALING OPTIONS:
Height for box jumps
45#, 35# with good form