WOD 201007

Crescent City Crossfit – CrossFit

Weightlifting

Deadlift (3-5-5-5)

Work up to a Heavy 3 Rep MAX

-then-

decrease weight buy 15% and complete 3×5.

Metcon

ALIEN (Time)

3 Rounds for Time:

20 Calorie Row

20 Overhead Squats

RX: 75#/55#

RX+: 115#/75#
.

.

SCALING OPTIONS:

-Weight-

45#/35#

*complete front squats if mobility is an issue.