4
May
WOD 200504
Crescent City Crossfit – CrossFit
Warm-up
3 Rounds:
20 Pass Throughs (With Towel or PVC)
20 Jumping Jacks
10 Inchworms with Push-up
10 Bear Hugs
At Home WOD
Metcon (Weight)
Alternating EMOM 16 minutes:
1st:
8 Dumbbell Snatches
4 Burpees
2nd:
50 Double Unders
.
.
Scaling Options:
1st:
8 DB snatches
2 Burpees
2nd:
30 Doubles or 50 singles
CrossFit WOD
Metcon (Time)
3 Rounds:
30/20 Cal Row
15 Chest to Bar Pull-Ups
Directly Into
3 Rounds:
20 Power Snatches (95/65#)
15 Thrusters
*Scale Chest to Bar with Pull-Ups or Rows*
**Scale: 75/55# or use DB, KB, or Odd Object**