WOD 012622

26
Jan

WOD 012622

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

500m C2/.3 Assault Bike

10L/10R Banded Side Steps

10 Banded Air Squats

15 PVC Pass Throughs

8L/8R PVC All Around the Worlds

10 Jumping Jacks

Go Over Overhead Squat With Empty Bar or PVC!

Weightlifting

Overhead Squat (4 Rep Max)

*20min TIME CAP*

**Use Previous Maxes as a Guide**

**Rest 2-3min in Between Heavy Sets**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

8 Overhead Squats (95/65#)

35 Double Unders
*Scale Weight on the Bar as Needed — Scale to Front Squats if Needed*

**50 Singles**