WOD 011922

19
Jan

WOD 011922

Crescent City Crossfit – CrossFit

Warm-up

400m Run

With LIGHT DBs:

2 ROUNDS

10 Strict Press

10 A’s Y’s T’s

10 Double DB Snatches

10 DB Rows

Go Over Push Jerk With Empty Bar!!

Weightlifting

Push Jerk (Heavy 5 Rep)

*12min TIME CAP*

**Heavy NOT a Max, From the Ground**

**Primer for Metcon**

Metcon

Metcon (Time)

4 Rounds:

200m Run

12 Shoulder to Overhead (155/105#)

10 Lateral Burpee Over Bar
*Scale Weight on the Bar as Needed*