WOD 011722

17
Jan

WOD 011722

Crescent City Crossfit – CrossFit

Warm-up

200m Row

10 PVC All Around the Worlds

10 Lunges w/Twist

10 Shoulder Taps

200m Row

10 PVC Pass Throughs

10 Jump Squats

10 Side Plank Windmills

200m Row

10 PVC Toe Touch to Overhead Press

10 Cossacks

10 Push-Ups

Metcon

Metcon (Time)

5 Rounds For Time:

14/10 Calorie Row

12 Box Jump Overs (24/20)

3 Rope Climbs

2 Turkish Get Ups (53/35#)
*30min TIME CAP*

**Scale Rope Climbs to 12 Ring Rows or 8 Low Bar Pull-Ups**

**Scale Weight on KB as Needed**