WOD 200623

Crescent City Crossfit – CrossFit

Weightlifting

Front Squat (3-3-3)

Tempos Front Squats:

3 seconds down

1 second pause

@80% of 1RM Front Squat

Metcon

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Calorie Row

Toes to Bar
.

.

Scaling Options:

-hanging Knee Raises-

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Calorie Row

Toes to Bar
.

.

Scaling Options:

-hanging Knee Raises-