CrossFit Crescent – CrossFit



Paused Front Squat (5 x 5)

Drop into a full front squat, hold the bottom position for a 3 count, then explode up.

Focus on form: Elbows up, chest up, back straight, full depth.



Sport and Fitness WoD is the same today. Scale accordingly.


Metcon (Time)

For Time:

-50 Wall Balls 20# / 14#

-Run 400m

-50 Pull-ups

-Run 400m

-50 Wall Balls 20# / 14#
Scale accordingly.

New athletes may scale the reps down to 30 instead of 50. Please ask your coach if this applies to you.

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