WOD 022122

21
Feb

WOD 022122

Crescent City Crossfit – CrossFit

Warm-up

400m Run

2 Rounds:

10 PVC Pass Throughs

10 PVC All Around the Worlds

10 PVC Good Mornings

10 PVC Back Squats

With Empty Bar:

10 Deadlifts (2sec Pause @the Knee)

10 Strict Press

10 Push Jerk (2sec Pause @Bottom of Dip Position)

Warm Up with Weight for Deadlift AND S2OH

Metcon

Metcon (Time)

5 Rounds For Time:

12 Deadlifts (135/95#)

9 Pull-Ups

6 Shoulder to Overhead (135/95#)
*15min TIME CAP*

**Scale Weight on Bar as Needed**

**Scale Pull-Ups to 18 Ring Rows**

CORE

Metcon (No Measure)

6min AMRAP:

10 Plank KB/DB Pull Throughs (5L/5R)

20sec Hollow Hold