WOD 031822

18
Mar

WOD 031822

Crescent City Crossfit – CrossFit

Warm-up

Tabata ANY Machine! 20s On/10s Off for 4 Minutes

50FT Cossacks

50FT High Knees

50FT Butt Kicks

50FT Bear Crawl

50FT Samson Stretches

50FT Walking Quad Stretch

50FT Inchworms NO Push-Up

50FT Hamstring Scoops

Review DB Hang Clean and Find Weight To Be Able To Go UNBROKEN

Metcon

Metcon (AMRAP – Rounds and Reps)

6 x 3MIN AMRAP:

10/7 Calorie Ski OR Assault Bike

12 DB Hang Cleans (50/35#)

–Rest 1:30 in Between Each Round–
*Pick Up Where You Left Off After Each Round*

**Score is TOTAL Rounds + Reps**

**Scale Weight on DB as Needed**

**Break Up Hang Cleans However You Like**

Accessory

Metcon (No Measure)

3 Rounds:

4-8 Strict Pull ups OR Negative Pull ups

Superset with

20 Leg Lifts over DB (1:1 Count)
*Can use low bar for negatives if needed