13
Oct
WOD 201013
Crescent City Crossfit – CrossFit
Metcon
Under Wraps (AMRAP – Rounds and Reps)
AMRAP 17 Minutes:
70 Double Unders
20 Sumo Deadlift High Pulls
20 Handstand Push Ups
RX: (115#/75#)
.
.
SCALING OPTIONS:
-Single Unders-
140 Single Unders or 35 Double Unders
-Weight-
(75#/55#)
*Use mats needed for Handstand Push Ups or
40 Push Ups
Gymnastics
Pull-ups ((10-10-10) or (5-5-5-5))
Complete the following:
3 sets of 10 Reps
or
4 set of 5 Reps.
Advanced:
3 sets of 5 Weighted Strict Pull Ups
-then-
2 sets of 10 (Body Weight)