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**