WOD 040422

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

300 Meter Row

10 Jumping Jacks

10/10 Banded Side Steps

10 Banded Glute Bridges

10 Slow Air Squats with Pause at Bottom (No Band)

Weightlifting

Back Squat (5×3)

*20min TIME CAP*

**Suggested %’s = 65, 75, 80, 85, 85%**

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

Metcon

12.1 With A Twist (AMRAP – Reps)

7min AMRAP:

Max Burpees

*Every Minute on the Minute 20 Double Unders*

*Start with Double Unders at 0:00*
*20 Double Unders = 30 Singles*