9
Jul
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