27
Oct
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)