WOD 021722

Crescent City Crossfit – CrossFit

Warm-up

0.6 Miles on Assault Bike

W/ Empty Bar:

10/10 Back Rack Elbow Rotations

10 Good Mornings

10 Deadlifts

10 Shrug + High Pull (from mid shin)

10 Muscle Cleans (from High Hang)

5 Power Cleans

Metcon

Gainz (AMRAP – Rounds and Reps)

18 min AMRAP:

100m Run

15 Power Cleans (115/75#)

200m Run

10 Power Cleans (135/95#)

400m Run

5 Power Cleans (185/125#)
*Scale Weight as Needed But Still Ascend in Weight, ex: 45/35#, 75/55#, 95/65#*

Accessory

Metcon (No Measure)

4 Rounds NOT For Time:

10 Barbell Bent Over Row

30sec (Each Side) Side Plank
*Bent Over Row Should Remain Unbroken — Choose Appropriate Weight*