WOD 020922

9
Feb

WOD 020922

Crescent City Crossfit – CrossFit

Warm-up

500m Ski/500m Row

–Roll Out–

Hamstrings

Back

Lats/Traps

With Empty Barbell Complete 2 ROUNDS:

10 Straight Leg Deadlifts

10 Shrugs

10 Strict High Pulls

10 Strict Press

Go Over Strict Press Points of Performance

Weightlifting

Strict Press (2 Rep Max)

*15min TIME CAP*

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

**Use Previous Maxes as Guide**

Metcon

Metcon (Time)

For Time:

20 Kettlebell Swings (53/35#)

20/15 Cal Row

15 Kettlebell Swings

15/10 Cal Row

10 Kettlebell Swings

10/7 Cal Row

5 Kettlebell Swings

5/3 Cal Row
*10min TIME CAP*

Accessory

Metcon (No Measure)

3 Rounds NOT FOR TIME:

100FT KB Overhead Carry (50FT Each Arm)

60sec Pallof Hold (30s Each Side)