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)
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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