WOD 030222

2
Mar

WOD 030222

Crescent City Crossfit – CrossFit

Warm-up

500m Row

50FT Banded Side Steps (Each Side)

10 Banded Air Squats

10 Banded Glute Bridges

50FT Inchworms

50FT Hamstring Scoops

50FT Bear Crawl

With Empty Barbell:

6 Clean Grip Deadlifts

6 Dealfits Into Shrug and High Pull

6 Cleans

6 Front Squats

6 Squat Cleans

Weightlifting

Squat Clean (2 Rep Max)

*20min TIME CAP*

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

Metcon

Metcon (AMRAP – Reps)

9min AMRAP:

3, 6, 9, 12, 15…..

Hang Power Cleans (95/65#)

Bar Facing Burpees
*Scale Weight on the Bar as Needed*