WOD 210913

13
Sep

WOD 210913

Crescent City Crossfit – CrossFit

Strength

Metcon (Weight)

Every 90s for 9 Minutes:

(6 sets)

4 Deadlifts

3 Hang Power Cleans

2 Shoulder to Overhead

*SAME MINUTE*

Start at 60% and increase weight each set.

-score is heaviest weight completed-
.

*your last weight should be your heaviest set.

Metcon

Metcon (5 Rounds for time)

Complete Every 4 Minutes for 20 Minutes:

-For Time-

14 Alternating Dumbbell Snatches

6 Burpees over Dumbbell

14/11 Calorie Bike

RX: 50#/35#

*Rest in time Remaining each round*
.

.

SCALING OPTIONS: Weight

M 30#/F 20#

-Calories-

10/8/6

*Complete Regular Burpees if needed*