WOD 201105

Crescent City Crossfit – CrossFit

Metcon

Metcon (No Measure)

EMOM 24 Minutes:

1st: 1 Rope Climb or 5 strict Pull Ups

2nd: 10 Calorie Ski

3rd: 10 Double Kettlebell Russian Swings

4th: 10 Dumbbell Floor Press

RX:

KBS: (53#/35#) DBFP:(50#/35#)
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SCALING OPTIONS:

-Pull Ups-

1 half pull, 5 Negatives or 10 Ring Rows

-Calorie Ski-

6 Reps

-Kettlebell-

35#/26#

-Dumbbell-

30#/20#