17
Feb
WOD 021722
Crescent City Crossfit – CrossFit
Warm-up
0.6 Miles on Assault Bike
10/10 Leg Swings
50 FT High Knees
50 FT Butt Kicks
50 FT Hamstring Scoops
50 FT Samson Lunge
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*