WOD 210208

Crescent City Crossfit – CrossFit

Metcon

Metcon (Time)

5 Rounds For Time:

20/16 Calorie Row

200m Run

12 Shoulder to Overhead

RX: 155#/105#
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SCALING OPTIONS:

-Weight-

115#/75#

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