WOD 201009

9
Oct

WOD 201009

Crescent City Crossfit – CrossFit

Metcon

Carrie (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

30 Pull Ups

40 Dumbbell Lunges (50#/35#)

50 Wallballs (20#/14#)

60/50 Calorie Bike

*single dumbbell*
.

.

SCALING OPTIONS:

Jumping or Banded Pull Ups

-weight-

DB: 30#/20#

WB: 14#/10#

Accessory

Single Leg RDL (8-8-8-8)


Use a moderate weight and complete 4 sets of 8 reps EACH LEG.

*use kettlebells*