WOD 210622

Crescent City Crossfit – CrossFit

Metcon

Metcon (2 Rounds for time)

2 Rounds for Time:

800m Run

30/25 Calorie Bike

50 Wallballs

.

Rest 4 Minutes

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3 Rounds for Time:

200m Run

10 Calorie Bike

15 Wallballs

RX: 20#/14#

RX+: 30#/20#
.

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SCALING OPTIONS:

-weight-

14#/10#

Modify distance as needed

Accessory

Alternate exercises after each set

Single arm Dumbbell Row (12-12-12)

*each side*

Moderately Heavy Weight

Heavy Russian Twist (14-14-14)

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Use a plate, kettlebell, dumbbell, or medball