WOD 210716

16
Jul

WOD 210716

Crescent City Crossfit – CrossFit

Strength

Front Squat (3-3-3-3-3)

Complete:

5×3 @75% of 1RM Front Squat for all 5 sets

*3s pause at bottom for each rep*

Metcon

Metcon (AMRAP – Rounds)

Alternating EMOM 20 Minutes:

Minute 1: 10 Deadlifts

Minute 2: 12 Pull Ups

Minute 3: 10 Box Jumps

Minute 4: 20 Wall balls

RX: 225#/155# , 20#/14#, 24in/20in

*RX=All 5 rounds as written*
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SCALING OPTIONS:

-weight-

185#/155#/135#/115#/95#

-Banded Strict Pull Ups-

*use a low box or stack plates as needed