WOD 032822

Crescent City Crossfit – CrossFit

Warm-up

300 Meter Row

10/10 Single Arm Dumbbell Press (Light DB)

6/6 Single Arm Dumbbell Thruster (Light DB)

10/10 Single Leg Deadlift with DB

100 Meter Row

30 Sec Pigeon Stretch Each Side

30 Sec Down Dog Stretch (Heels Down for Calf Stretch)

Metcon

Metcon (3 Rounds for time)

Complete 3 Rounds Of:

2 Rounds:

12 SA DB Hang Snatches (70/50#)

10 Tall Box Jumps (30/24)

200m Run

–Rest 3min–
*Rest 3min AFTER 2 ROUNDS Are Completed — Repeat 3 Times*

**Scale Weight on DB as Needed — Should Be Challenging!**

**Scale Height on Box OR Do Step Ups**

**200m Run = 250m Row/400m Bike**

Accessory

Metcon (No Measure)

6 Minute AMRAP:

50 FT Ea Side Bottoms Up Kettlebell Carry (Overhead)

45-60 Sec Plank Hold