WOD 191107

12
Nov

WOD 191107

Crescent City Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins:

20/16 Calorie Bike

200m Run

200′ Dumbbell Suit Case Carry

RX: (50#/35#)
.

.

Scale Reps Accrodingly if needed.

Accessory

Metcon (Weight)

4 sets of the Following:

5 Knee Jumps

10 Dumbbell Row *each side*
.

for Knee Jumps, modify to squat jumps or weighted squat jumps

.

Increase height for jumps if needed**