7
Dec
WOD 201207
Crescent City Crossfit – CrossFit
Strength
Back Squat (1-1-1-1-1)
Work to a Heavy 1 Rep Back Squat
LFG
Metcon
Metcon (3 Rounds for time)
3 Rounds Each For Time:
21 Calorie Row or Bike
7 Burpee Box Jump Overs
15 Calorie Row or Bike
7 Burpee Box Jump Overs
9 Calorie Row or Bike
-Rest 2 Minutes-
RX: 30in/24in
.
.
SCALING OPTIONS:
-Height-
24in/20in
scale heights needed to complete movement.