WOD 201104

4
Nov

WOD 201104

Crescent City Crossfit – CrossFit

Weightlifting

Back Squat (6-6-6-6)

*start @75% of 1RM then increase weight by 5-10lbs for 4 sets of 6 reps.

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If you do not have a 1RM, work to a moderate weight that you can complete 6 reps with good form. Then increase weight after each set for 4 sets.

Metcon

Black Sabbath (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

7 Calorie Bike or Row

10 Shoulder to Overhead

10 Dumbbell Reverse Lunges

-RX-

STO: (115#/75#) DB: (50#/35#)

-RX+-

STO: (155#/105#) DB: (70#/50#)
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SCALING OPTIONS:

-Weight-

STO: 75#/55#

DB: 30#/20