WOD 011322

13
Jan

WOD 011322

Crescent City Crossfit – CrossFit

Warm-up

500m C2/.3 Assault Bike

OR 250m Ski

10 PVC Pass Through

10 All Around the Worlds

10 PVC Toe Touch to Overhead Press

500m C2/.3 Assault Bike

Or 250m Ski

10 PVC Overhead Squats

10 PVC Pass Throughs

10 PVC Thrusters

Metcon

Metcon (Weight)

15min EMOM:

Minute 1 — 5 Devils Press

Minute 2 — 8 Pull-Ups

Minute 3 — 10/8 Calorie Bike
*Weight on the DB is Your Score — Choose a Weight That You Can Complete 5 Devils Press Within 40 Seconds*

**Scale Pull-Ups to Jumping/Banded or 12 Ring Rows**

Accessory

Metcon (No Measure)

8min EMOM:

Min 1 — 30sec Max Russian Twists (25/15#)

Min 2 — 40sec Barbell Overhead Hold
*Add Weight to the Bar as Needed*