23
Apr
WOD 210423
Crescent City Crossfit – CrossFit
Metcon
Metcon (AMRAP – Rounds)
2 Rounds of the Following:
EMOM 5 Minutes:
12/10 Calorie Bike
(assault bike 10/8)
.
-Immediately Into-
.
EMOM 5 Minutes:
10 Toes to Bar
.
-Immediately Into-
.
EMOM 5 Minutes:
10 Burpees
RX: All 3 EMOMs As Written
*total time 30 Minutes*
.
.
SCALING OPTIONS:
Modify reps and movements as needed.
Strength
Alternate between each movement each set
Romanian Deadlift (RDL) (10-10-10)
*50-55% of 1RM Deadlift*
or Moderate Weight
Seated Dumbbell Shoulder Press (10-10-10)
*choose a set of dumbbells that you can complete 10 reps unbroken with good form*