9
Jun
WOD 210609
Crescent City Crossfit – CrossFit
Metcon
REST 5 MINUTES BETWEEN EACH METCON
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
250m Row
12 Dumbbell Hang Clean and Jerk
(6L/6R)
RX: 50#/35#
RX+: 70#/50#
.
.
SCALING OPTIONS:
-weight-
35#/20#
*modify distance as needed*
B: Metcon (2 Rounds for reps)
8 Rounds:
20s On: 10s Off:
TABATA:
Slam Ball
.
Then
.
TABATA:
Push Ups
Score is total reps for each tabata