8
Feb
WOD 020822
Crescent City Crossfit – CrossFit
Warm-up
2 ROUNDS:
250m Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC All Around the Worlds
10 Inchworms with Push-Up
Go Over Rope Climb and Scales
Metcon
Metcon (Time)
4 Rounds:
2 Rope Climbs
400m Run
8 Burpee Box Jump Overs (24/20)
*18min TIME CAP*
**Scale Rope Climbs to 6 Ring Rows Per Rope Climb OR 4 Strict Pull-Ups Per Rope Climb**
Accessory
Metcon (No Measure)
6min AMRAP:
5L/5R Single Arm DB Z Press
6 Hollow Rocks
*FOR QUALITY!!*