10
Dec
WOD 201210
Crescent City Crossfit – CrossFit
Endurance
Metcon (6 Rounds for time)
Choose on of the Following and Complete Each Set For Time:
6 x 250m Row
or
6 x 200m Run
-Rest 90s-
.
.
*Pick a movement and hammer it*
Metcon
Speed Bump (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
15 Ab Mat Sit Ups
12 Shoulder to Overhead
9 No Push Up Burpees
RX: 95#/65#
.
.
SCALING OPTIONS:
-Weight-
75#/55#
or
55#/45#