WOD 011222 – Crescent City CrossFit

WOD 011222

Crescent City Crossfit – CrossFit

Warm-up

500m Row

With a Light KB:

2 ROUNDS

10L/10R Single Leg KB Deadlifts

10L/10R Single Arm KB Swings

10L/10R Single Arm KB Push Press

With an Empty Barbell:

5 Deadlifts

5 Deadlifts Into Shrug/Pull

5 Power Cleans

5 Push Jerk

Metcon

Metcon (Time)

3 Rounds For Time:

30 KB Swings (53/35#)

200m Run

15 Clean and Jerks (135/95#)

400m Run

30 KB Lunges (53/35#)

200m Run
*30min TIME CAP*

**Scale all Weights as Needed**