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*