WOD 030822

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

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**