WOD 200323

23
Mar

WOD 200323

Crescent City Crossfit – CrossFit

At Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14mins:

20 Mountain Climbers

20 Kettlebell Swings

20 Air Squats
.

.

SUBSTITUTION OPTION:

Option. A

*Use a Dumbbell for Swings

(DB Russian swings only)

Option, B:

*Use a weighted bag to your liking.

Skill

Pull-Ups (5×5)

5×5 with 2 second decent on every rep. Use bench or box to start at the top if necessary.

CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

15 Cal Row

20 Hang Cleans

20 Front Squats

15 Burpees Over Rower

RX: 65#/95#