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