8
Apr
WOD 200408
Crescent City Crossfit – CrossFit
At Home WOD
Washboard 50 (Time)
For Time:
50 Shoulder Taps
50 Sit Ups
50 Suitcase Lunges
50 Heel Taps
50 Mountain Climbers
50 Heel taps
50 Suitcase Lunges
50 Sit Ups
50 Shoulder Taps
.
.
Heel taps and mountain climbers are 2:1
.
Suit case Lunges are
(25L/25R)
CrossFit WOD
Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
21/15 Cal Bike Erg
15 Wallballs (20/14)
9 Burpee Box Jump Overs (24/20)
Rest in time remaining before each 5:00 minute mark
Score is time for each round
Strict Press
3 sets of max reps using an empty barbell (45/35#)