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)