WOD 190515


WOD 190515

Crescent City Crossfit – GRETNA FITNESS


Back Squat (20 rep MAX)

Work up to a heavy weight that you ca n successfully complete 20 reps unbroken. The focus here is an all or nothing mind set. Go too heavy and you will not be able to complete the 20 reps. Go light and you will not get a good workout in.


Metcon (AMRAP – Reps)

AMRAP 9mins:

50 Burpees

Max Rep Wallball Shots


Metcon (Weight)

Sots Press:

5×5 reps:


Plank Holds

5x1min holds
for sots presses, start at the bottom of the squat and proceed to military press untill sets are completed