WOD 033122

31
Mar

WOD 033122

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

2 Rounds:

8 Barbell Good Mornings

8 Barbell Shoulder Shrugs

8 Barbell Behind the Neck Presses

8 Barbell Bent Over Rows

Into Hang Clean Progression

Weightlifting

Hang Power Clean (4×3)

*Increase in Weight Every Set*

**Rest 1-2min in Between Every Set**

**15min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

400m Run

60 Double Unders

15 Hang Cleans (75/55#)

10 Burpees Over Bar
*60 DUBs = 120 Singles*

**400m Run = 500m Row OR 800m C2**

**Scale Weight on Bar as Needed**