12
Jan
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**