8
Feb
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#
.
.
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*
.
record number difficulty of band used