3
Nov
WOD 201103
Crescent City Crossfit – CrossFit
Metcon
Metcon (Time)
3 Rounds for Time:
400m Run
20 Pull Ups
20 Burpee Box Jump Overs (24in/20in)
.
.
Scaling Options:
-Pull Ups-
12 Strict Pull Ups or 30 Ring Rows
-Box Jumps-
Scale Height or Switch to Burpee Plate Jumps.
Accessory
Metcon (No Measure)
Complete 3 sets of the Following
1st: 30s Pallof Hold (Left)
2nd: 30s Pallof Hold (Right)
3rd: 30-50 Double Unders
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For DUs complete 40s of a DU attemps or 50 singles