WOD 010322

3
Jan

WOD 010322

Crescent City Crossfit – CrossFit

Warm-up

Row 200m

With Empty Bar:

10 Barbell Good Mornings

10 Barbell Back Squats

10 Plank to Downdog

Row 200m

10 Bent Over Rows

10 Straight Leg Deadlifts

10 Barbell Cossacks

Row 200m

Weightlifting

Deadlift (4 Rep Max)

*Use Previous Maxes as Guideline*

**Rest 2-3min in Between Heavy Sets**

**20min TIME CAP**

Metcon

Metcon (3 Rounds for reps)

3 Rounds For Reps:

With a 2min Clock

250/200m Row

Max Burpees Over Rower

–1min Rest–