WOD 210521

21
May

WOD 210521

Crescent City Crossfit – CrossFit

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
.

.

SCALING OPTIONS

-weight-

115#/75#

95#/65#

*modify movements as needed*

Accessory

CHOOSE ONE OF THE FOLLOWING!

(*or both if you have time*)

Metcon (6 Rounds for time)

Complete each run for Time

1x800m Run

-rest 90s-

2x200m Run

-rest 30s-

1x800m Run

-rest 90s-

2x200m Run

-rest 30s-

*RX=Weight Vest*
.

.

*compare times with repeating runs*

Single arm Dumbbell Row (14-14-14-14)

*each side*

Moderately Heavy Weight