WOD 210802

2
Aug

WOD 210802

Crescent City Crossfit – CrossFit

Metcon

A: Metcon (Time)

5 Rounds for Time:

20/16 Calorie Row

10 Clean and Jerks

.

-immediately into-

600m Run

RX: 95#/65#

*Time Cap 20 Minutes*

**Run a 400 and a 200**
Complete 5 Rounds of Row and Clean and Jerks then complete the run.

.

.

SCALING OPTIONS:

-weight-

75#/55#

Accessory

B: Metcon (Weight)

EMOM 5 Minutes:

8 Dumbbell Shoulder Press

Plank Holds

*same minute*
.

choose a weight that you can complete 8 reps unbroken, then hold a plank in time remaining of each minute.