5
Nov
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#