WOD 201027

Crescent City Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

20 Burpees

30 Kettlebell Swings

40 Double Unders

50 Wallballs

RX:

KB: 53#/35#

WB: 20#/14#
.

.

SCALING OPTIONS:

-Weight-

35#/26#

-Single Unders-

80 Reps

Accessory

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)