WOD 191014

Crescent City Crossfit – CrossFit

Strength

Deadlift (5-5-3-3-3-1)

Complete:

2×5 @65-70%

3×3 @75-85%

1×1 @90%+

Tempo:

3s Down. No Touch n Go. Reset each Rep.

Metcon

Metcon (AMRAP – Rounds)

Every 2 Minutes for 12 Minutes:

15/12 Calorie Bike

7 Toes to Bar

RX= All 6 Rounds as Written

RX+: 3 Bar Muscle Ups
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SCALING OPTIONS:

-Hanging Knee Raises-

7Reps

*Modify Bike calories as needed. NO less than 9 Reps*