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#
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SCALING OPTIONS:

Height for box jumps

45#, 35# with good form