WOD 200713

Crescent City Crossfit – CrossFit

Weightlifting

Back Squat (5-5)

1×5 @ 87% of 1RM

1×5 @-10%

*record heaviest set of 5 reps

Metcon

Metcon (2 Rounds for reps)

AMRAP 7 Minutes:

30 Double Unders

15 Hang Clean and Jerks (115#/75#)

.

-rest 5mins-

.

AMRAP 5 Minutes:

Burpee Box Jump Overs