WOD 031622

16
Mar

WOD 031622

Crescent City Crossfit – CrossFit

Warm-up

500m Row/1000m C2/.6 Assault Bike

10 PVC Pass Throughs

10L/10R Deep Squat Thoracic Rotations

10 PVC All Arounds the Worlds

10 Inchworms w/Push-Up

10 PVC Toe Touches to Overhead Presses

10 Samson Stretches

With Empty Bar:

6 Clean Grip Deadlifts

6 Deadlifts Into a Shrug/Pull

6 Power Cleans

6 Front Squats

6 Hang Squat Cleans

Weightlifting

Clean Complex (4×1)

1 Deadlift + 1 Power Clean + 1 Hang Squat Clean
*You May Drop and Reset From Deadlift to Power Clean*

**Suggested % = 55%, 60%, 65%, 70% of 1RM Clean**

**15min TIME CAP**

Metcon

Metcon (Time)

For Time:

30 Handstand Push-Ups

25/18 Calorie Row

30 Power Cleans (155/105#)

25/18 Calorie Row

30 Box Jump Overs

25/18 Calorie Row
*16min TIME CAP*

*Scale HSPUs With Ab Mats OR 30 Push-Ups for HSPUs*

*Scale Weight on the Bar as Needed*

**Step Overs for Box Jump Overs**