11
Dec
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