11
Apr
WOD 041122
Crescent City Crossfit – CrossFit
Warm-up
400 M Run
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC SOTS Press
10 PVC Around the Worlds
5 Push Ups to Down Dog
5/5 Scorpions
5/5 Up and Overs
5/5 Single Leg Glute Bridges
With and Empty Barbell:
5 Behind the Neck Press (Snatch Grip)
5 Snatch Balance (Power)
5 Snatch Grip Deadlifts
5 Snatch Grip Shrugs (Straight Arms)
5 Snatch Grip High Pulls
5 Power Snatches
Metcon
Amplify 28 (2 Rounds for reps)
AMRAP 12 Minutes:
14/10 Calorie Row or Bike
8 Power Snatch
5 Burpees
.
-Rest 4 Minutes-
.
AMRAP 12 Minutes:
14/10 Calorie Row or Bike
8 Power Snatch
5 Burpees
RX: 95#/65#
*choose 1 machine and stick with it*