8
Mar
WOD 030822
Crescent City Crossfit – CrossFit
Warm-up
1000m C2/.6 Assault Bike
–Roll Out–
Hamstrings
Mid Back
Quads
2 ROUNDS:
50FT Cossacks
50FT Hamstring Scoops
50FT Bear Crawl
50FT Walking Quad Stretch
50FT Walking Arm Circles
Metcon
Metcon (Time)
Buy In: 800m Run
3 Rounds:
20 Burpee Over KB
30 Single Arm Russian KBS (53/35#)
3 Rope Climbs
Buy Out: 800m Run
*30min TIME CAP*
**Scale Weight on Bar as Needed**
**Scale Rope Climbs With 9 Pull-Ups/Low Bar Pull-Ups OR 12 Ring Rows**