5
Jan
WOD 010522
Crescent City Crossfit – CrossFit
Warm-up
500m C2/.3 Assault Bike
15 Pass Throughs w/Band
15 Banded Behind the Neck Pull Aparts
8/8 Banded All Around the Worlds
500m C2/.3 Assault Bike
15 Banded Overhead Squats
15 Banded Front Pull Aparts
10 Scorpions
10 Up and Overs
Metcon
Metcon (Time)
For Time:
50 Single Arm DB S2OH (50/35)
500m Row
200FT KB Drag (70/53)
400m Run
50 Russian KB Swings (70/53)
500m Row
200FT KB Drag (70/53)
400m Run
50 Single Arm DB S2OH (50/35)
*30min TIME CAP*
**Scale Weight on KB/DB as Needed**