WOD 040822

8
Apr

WOD 040822

Crescent City Crossfit – CrossFit

Warm-up

200m Run OR 400m C2

50FT Broad Jump

50FT Cossacks

50FT Duck Walk

50FT Walking Hip Circles

200m Run OR 400m C2

50FT Banded Side Steps (Down and Back)

15 Banded Air Squats

15 Banded Glute Bridges

10 Down Dog to Up Dog

Weightlifting

Back Squat (6×2)

*20min TIME CAP*

**Suggested %’s = 70, 75, 75, 80, 80, 85%**

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

Metcon

Metcon (Time)

21-15-9

Box Jump Overs

42-30-18

SA Alt DB Hang Clean & Jerks (50/35#)
*12min TIME CAP*

**Scale Weight on DB as Needed**

**Scale Box Jump Overs to Step Overs**