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.