WOD 012722

Crescent City Crossfit – CrossFit

Warm-up

400m Run/500m Row/1000m C2

With A Light KB:

10 KB Deadlifts

10 KB Swings

10 KB High Pulls

10L/10R KB Push Press

**Full Round Should Be Unbroken**

Metcon

Metcon (4 Rounds for reps)

TABATA!!!

Movement 1: DB Burpee Deadlifts (35/20#)

Movement 2: KB Swings (53/35#)

Movement 3: Calorie Ski

Movement 4: V-Ups

*Rest 1min in Between Each Movement*
*20sec On/10sec Off — 4min/8 Rounds for Each Movement*

**Score is Reps for Each Movement**

Accessory

Metcon (No Measure)

4 Rounds:

8L/8R KB Cossacks

30sec Weighted Wall Sit