WOD 201124

Crescent City Crossfit – CrossFit

Metcon

The Butler (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Calorie Row or Bike

12 Toes to bar

15 Box Jumps

18 Push Press

RX: 95#/65# (24in/20in)
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SCALING OPTIONS

-weight-

75#/55#

*scale heights as needed*

– Hanging Knee raises-

Strength

Single Leg RDL (10-10-10)

*moderate weight*

(10 reps each leg)

Pallof Hold (No Measure)

Complete 3 sets of 30s holds

(each side)