WOD 021622

16
Feb

WOD 021622

Crescent City Crossfit – CrossFit

Warm-up

250m Row

10 PVC Pass Throughs

10 PVC All Around the Worlds

10L/10R Deep Squat with Thoracic Rotation

250m Row

10 PVC Toe Touch to Overhead Press

10 PVC Good Mornings

10L/10R Spiderman with Thoracic Rotation

With Empty Bar:

10 Strict Press

10 Front Squats

10 Shoulder Shrugs

10 Up Right Rows — Narrow Grip, Hip Width Stance

Weightlifting

Up-Right Row (2 Rep Max)

*15min TIME CAP*

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

**Use Previous Maxes as Guide**

Metcon

Metcon (Time)

For Time:

21-15-9

Front Squats (95/65#)

Burpee Over Bar
*10min TIME CAP*

**Scale Weight on Bar as Needed**