31
Jan
WOD 013122
Crescent City Crossfit – CrossFit
Warm-up
200m Run
50FT Leg Kicks
50FT Cossacks
50FT Inchworms NO Push-Up
200m Run
50FT Samson Stretches
50FT Bear Crawl
10 Plank to Down Dog
10 Scorpions
10 Up and Overs
Go Over Thruster With Empty Barbell
Metcon
Metcon (Weight)
30min EMOM:
Min 1 — 12 Slamballs (30/20#)
Min 2 — 10 Thrusters (75/55#)
Min 3 — 8 Pull-Ups
*Scale Pull-Ups to 12 Ring Rows*
**Scale Slamball and Barbell Weight as Needed**
**RX is 75/55# Thrusters and All Rounds as Written**