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#)
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SCALING OPTIONS:

weight:

(135#/95#)or(95#/65#)

Jumping Pull Ups