7
Jan
WOD 210107
Crescent City Crossfit – CrossFit
Metcon
Metcon (Time)
3 Rounds for Time:
400m Run
30 Thrusters
30 Sit Ups
RX: 95#/65#
.
.
SCALING OPTIONS:
-Weight-
75#/55#
*Modify reps and distance as needed*
Accessory
Plank Dumbbell Crossover (8-8-8-8)
*moderate weight*
Handstand Hold (4 Rounds for time)
Complete 4 sets of:
30-45s Handstand Hold
*use a box or pike hold if needed.