11
Mar
WOD 190311
Crescent City Crossfit – GRETNA FITNESS
“No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.” – Mikko Salo
Weightlifting
Clean (1-1-1-1-1-1)
Work to a Heavy 1 Rep Clean
Metcon
Metcon (AMRAP – Reps)
9mins AMRAP:
3 Front Squat
3 Pull Ups
6 Front Squat
6 Pull Ups
9 Front Squat
9 Pull Ups…
*continue adding 3 reps to each movement until the 9mins are complete
(185#/125#)
.
.
SCALING OPTIONS:
weight:
(135#/95#)or(95#/65#)
Jumping Pull Ups