WOD 210709

Crescent City Crossfit – CrossFit

Strength

Paused Front Squat (3-3-3-3-3)

Complete:

5×3 @70-75% of 1RM Front Squat

*3s pause at bottom for each rep*

Metcon

Metcon (2 Rounds for reps)

AMRAP 7mins:

12/10 Calorie Bike

30 Double Unders

.

-rest 3mins-

.

AMRAP 7mins:

12/10 calorie Row

6 Thrusters

(95#/65#)
.

.

Scaling Options:

-Single Unders-

50 reps

-weight-

75#/55#

-Calories-

10/7