WOD 010522 – Crescent City CrossFit

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**