9
Sep
WOD 200909
Crescent City Crossfit – CrossFit
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Accessory
Single Leg RDL (10-10)
use a weight that you can complete 10 reps on each leg