6
Jan
WOD 010622
Crescent City Crossfit – CrossFit
Warm-up
500m Row
—Roll Out—
Calves
Back
With 2 Light DBs:
10 A’s Y’s T’s
15 Strict Press
10 Bent Over Rows
15 DB Shrugs
10 Samson Stretches
15 Calf Raises
10 Inchworms w/Push-up
15 Jump Squats
Weightlifting
Up-Right Row (4 Rep Max)
*15min TIME CAP*
**Rest 2-3min in Between Heavy Sets**
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8min:
10 Hang Cleans (95/65#)
35 Double Unders
*35 DUBs = 50 Singles*