WOD 041122

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*