22
Jun
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
.
3 Rounds for Time:
200m Run
10 Calorie Bike
15 Wallballs
RX: 20#/14#
RX+: 30#/20#
.
.
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)
.
Use a plate, kettlebell, dumbbell, or medball