WOD 200326

26
Mar

WOD 200326

Crescent City Crossfit – CrossFit

At Home WOD

Metcon (5 Rounds for reps)

5x3min AMRAP:

15 Burpees

20 Bag Clean and Jerks

MAX rep odd object jump overs

-rest 90s-
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SUBSTITUTION OPTION:

A: 20 Single Arm DB Hang Clean and Jerks

B: 20 single Arm KB Hang Clean and Jerks

**If you have a jump rope, max rep double or single unders

CrossFit WOD

Metcon (3 Rounds for reps)

21min EMOM:

Min 1: 6 50FT Shuttle Sprints

Min 2: 10/12 Cal Row

Min 3: 15 Air Squats

CORE

Metcon (No Measure)

4 Rounds Not For Time:

30 Flutter Kicks w/Plate

20 Sit Ups

30 Russian Twists w/Plate
Choose one weight for both weighted movements

Levee/Rugby WOD

Metcon (3 Rounds for reps)

7min AMRAP:

2 Stair Runs

*On Each Landing 15 Air Squats*

Max Rep Burpees

7min AMRAP:

2 Stair Runs

*On Each Landing 15 Air Squats*

Max Rep Push-Ups

7min AMRAP:

2 Stair Runs

*On Each Landing 15 Air Squats*

Max Rep Mountain Climbers

–90sec Rest Between Each Round–