WOD 030722

7
Mar

WOD 030722

Crescent City Crossfit – CrossFit

Warm-up

250m Row

10 PVC Pass Throughs

10 PVC All Around the Worlds

10L/10R Deep Squats w/Thoracic Rotation

250m Row

10 PVC Toe Touches To Overhead Press

10 PVC Sotts Press

10L/10R Samson Stretches

With Empty Barbell:

5 Snatch Grip Deadlifts

5 Deadlifts Into Shrug

5 Deadlifts Into Shrug + High Pull

5 Full Power Snatches

Weightlifting

Snatch (4×3)

*Build to Heavy 3 Rep*

**NOT A MAX**

**Does NOT Need to be Touch and Go**

**12min TIME CAP**

Metcon

Metcon (Time)

24-20-16-12-8-4

Power Snatches (75/55#)

Cal Assault Bike

30 Double Unders After EVERY Round
*18min TIME CAP*

**Scale Weight on Bar as Needed**

**60 Singles**