7
Oct
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.