WOD 200427

Crescent City Crossfit – CrossFit

Warm-up

8min AMRAP:

5 Push-Ups

10 Air Squats

15 Pass Throughs (With Towel)

At Home WOD

Metcon (5 Rounds for reps)

5x 4min AMRAP Rounds for Time:

40 Mountain Climbers

30 Hang Snatches

MAX rep Single Arm Overhead Lunge

-rest 2mins-
.

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*Choose a Weight that you can complete at least 10 DB or KB Hang Snatches

CrossFit WOD

Metcon (Time)

3 Rounds:

500m Row

30 Box Step Ups

250m Row

30 Push Press

RX: 50/35# DB, 115/75#
500m Row = 400m Run

250m Row = 200m Run