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#