WOD 200414


WOD 200414

Crescent City Crossfit – CrossFit

At Home WOD

Metcon (Time)

3 Rounds for Time:

30 Box Jumps or Step Ups

30 Dumbbell/Kettlebell Push Press

400m Run


If you do not have a box, use a chair or stair step and complete step ups for reps.


Metcon (3 Rounds for time)

3 Rounds of the Following:

30s Bird Dogs (each side)

30 Sit ups

-rest 1min-


must complete a total of 30s on each side. if you break stop, the clock and start back up

CrossFit WOD

Metcon (Time)

For Time:

150 Thrusters (45/35#)

*Complete 5 Burpees Every Minute on the Minute*

**Start Burpees on the 0:00 Mark**
Use an Empty Barbell, DB (Single Arm), or KB (Single Arm) of Choice!!