20
Sep
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
.
.
SCALING OPTIONS:
-Hanging Knee Raises-
7Reps
*Modify Bike calories as needed. NO less than 9 Reps*