12
Jan
WOD 210112
Crescent City Crossfit – CrossFit
Metcon
Locked In (4 Rounds for time)
4 Rounds Each For Time:
12-9-6
Toes To Bar
Calorie Row
-rest 3 Minutes-
.
.
SCALING OPTIONS:
-Knee Raises-
12-9-6
Accessory
Alternate exercises between each set.
Dumbbell Shoulder Press (8-8-8-8)
*Moderate Weight*
Record Weight Used for ALL 4 sets
Hollow Rocks (10-20 Reps)
Complete 4 sets of 10-20 reps each set*
(Minimum 10 reps, MAX 20 Reps)
Record reps completed