12
Nov
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#)