WOD 040122

1
Apr

WOD 040122

Crescent City Crossfit – CrossFit

Warm-up

2 min ANY Machine

2 Rounds:

10 PVC Pass Throughs

10 Jump Squats (PVC back rack)

10 PVC Thrusters

1 Round:

3-5 strict Pull ups or 8 ring rows

10 Scap Pull ups

10 Beat Swings

Weightlifting

Back Squat (6×5)

*20min TIME CAP*

**Suggested %’s = 50%, 60%, 65%, 65%, 70%, 70%**

**Rest 1-2min in Between Sets**

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Scale Weight on the Bar as Needed*

**Pull-Ups = Jumping, Banded, or Ring Rows**