WOD 190816

Crescent City Crossfit – GRETNA FITNESS

Metcon (2 Rounds for reps)

AMRAP 7mins:

15 calorie Bike

30 Double Unders

.

-rest 3mins-

.

AMRAP 7mins:

15 calorie Row

20 Barbell Thrusters

(45#/35#)

Accessory

Back Squat (4-4-4-4)

Tiempo Squat!

Choose a moderate weight then complete the following tempo:

5s down. Pause 3s.

*NO bouncing in the bottom position.