4
Dec
WOD 201204
Crescent City Crossfit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 Minutes:
25 Medball Sit Ups
11 Overhead Squats
25 Push Ups
RX:115#/75# WB: 20#/14#
.
.
SCALING OPTIONS:
Weight:
75#/55#
-Knee Push Ups-
*scale reps and movements as needed*
Accessory
Metcon (Weight)
Complete 4 sets of the Following:
8 Dumbbell Rows (each side)
20s Hollow Rocks
-rest 2mins-
**SCORE WEIGHT FOR DUMBBELLS**