WOD 181112

Crescent City Crossfit – GRETNA FITNESS

“Knowing is not enough; we must apply. Willing is not enough; we must do.” – Johann Wolfgang von Goethe

Weightlifting

Push Jerk (5-5-5-5)

work to a heavy 5 rep push jerk.

***5s lockout hold on last rep of each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

11 Front Squats

8 Shoulder to Overhead

14/10 Cal Row

(115#/75#)
-SCALING OPTIONS –

weight:

(75#/55#)