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**