21
Jan
WOD 012122
Crescent City Crossfit – CrossFit
Warm-up
1000m C2/500m Row/500m Ski
2 Rounds With a Light KB:
10 KB Deadlifts
10 KB Swings
10 KB High Pulls
10/10 KB Push Press
Metcon
Metcon (2 Rounds for reps)
5 ROUNDS EACH
2min AMRAP:
12 Russian Twists (25/15#)
6 Alternating DB Snatches (50/35#)
–Rest 1:00–
2min AMRAP:
7/5 Calorie Assault Bike
8 Wallballs (20/14#)
–Rest 1:00–
*Finish 5 Rounds of First AMRAP Before Moving on to Second AMRAP*
**Continue AMRAPs Where You Left Off**
**Score is Total Reps of First AMRAP and Total Reps of Second AMRAP**