WOD 190909

20
Sep

WOD 190909

Crescent City Crossfit – Ignite

A: Deadlift (EMOM 8 Minutes)

Complete the following:

Every minute on the minute for 8 minutes complete 5 Deadlifts.

*Moderate Weight*

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

12 Ring Rows

12 Dumbbell Push Press

40ft Overhead Plate Lunge
.

.

Suggested Weight:

DB: #20#/25#/30#/35#

Plate: 25#/35#/45#

Accessory

Metcon (No Measure)

3 Rounds not for Time:

30 Flutter Kicks (2:1)

30 Side Plank Holds (30-45s)

30 Flutter Kicks (2:1)

30 Side Plank Holds (30-45s)

*Rest 1 Minute*