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**