WOD 201211

Crescent City Crossfit – CrossFit

Strength

Front Squat (3-3-3-3)

*Paused Squats*

3s Hold at the Bottom of each rep.

4×3 @65-70% of 1RM Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Toes to bar

4 Power Snatch

7 Bar Facing Burpees

RX: 135#/95#
.

.

SCALING OPTIONS:

-Weight-

95#/65#

-Hanging Knee Raises-

12 Reps