WOD 013122

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50FT Leg Kicks

50FT Cossacks

50FT Inchworms NO Push-Up

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**