WOD 210125

25
Jan

WOD 210125

Crescent City Crossfit – CrossFit

Metcon

Natural Selection (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

12 Dumbbell Hang Snatches

15 Box Jump Overs

400m Run

RX: 50#/35# and 24in/20in

RX+: 70#/50# and 30in/24in
.

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SCALING OPTIONS:

-weight-

30#/20#

*scale height and distance as needed*

Accessory

Alternate exercises between each set.

Single Leg RDL (8-8-8-8)


*Moderate Weight*

recored weight used for ALL 4 sets

Pallof Hold (30s-30s-30s-30s)

Difficulty:

1: Red Band (light)

2: Blue Band (medium)

3: Green Band (heavy)
*choose a band color and complete 4 sets of 30s Hold on each side*

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record number difficulty of band used