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#)