WOD 032422

24
Mar

WOD 032422

Crescent City Crossfit – CrossFit

Warm-up

10 Cal Assault Bike

10 Up and Overs

10 Scorpions

10 Boot strappers

10 Cal Assault Bike

10 Prone Press ups (5 sec hold)

5/5 Bird Dogs (5 sec hold)

5/5 Side Plank Windmills

10 Cal Assault Bike

10 Glute Bridges

5/5 Single Leg Glute Bridges

5/5 Singe Leg Deadlifts (no weight)

Metcon

Metcon (Time)

For Time:

Buy In of 800m Run

6 Rounds:

15 Slamballs (30/20#)

12 Box Jumps

9 Deadlifts (185/135#)

Buy Out of 800m Run
*30min TIME CAP*

**Scale Weight on DLs as Needed**

**800m Run = 1600m C2 Bike OR 1000m Row**