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**