CrossFit Crescent – CrossFit



Strength and Conditioning Metcon for everyone

Metcon (2 Rounds for reps)

3 Rounds

90 sec Max Reps Ring Dips

90 sec Max Reps Ring Rows

90 sec Rest
Score the Total Reps of Ring Dips from all 3 rounds and Total Reps of Ring Rows from all 3 rounds.

Fitness WoD

Metcon (Time)

21 – 15 – 9


Box Jumps 24″ / 20″

Goblet Squats 53# / 35#

Sport WoD

Metcon (Time)

For Time

30 Calorie Row

40 Ring Push-ups

50 Wall Balls 20# / 14#
If a lot of athletes want to do sport today, just stagger when they start the row. Make sure the next athlete starts on a certain minute and just subtract that from their final time.

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