WOD 200331


WOD 200331

Crescent City Crossfit – CrossFit

At Home WOD

Metcon (Time)

5 Rounds for Time:

20 Single leg Squats

400m Run

60 Double or Single Unders


if you don’t have a 400m mark,

set a timer and run for exactly 2mins and mark a distance. This is just an estimate for time purposes and does not constitute as an actual 400 meter distance.

CrossFit WOD

Metcon (Time)

4 Rounds For Time:

20 Back Squats (95/65#)

30 Kettlebell Swings (53/35#)

40 Double Unders

Scale: 75/55, 35/26
Back Squats must be cleaned from the ground!!


Pull Ups (5-5-5-5-5)

5 sets of strict pull-ups with a 3 second negative on the way down
Scale by either using a bench to start at the top of the pull-up or complete 5 sets of 3-4 reps