WOD 041322

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50 FT High Knees

50 FT Butt Kicks

50FT Inchworms

50 FT Cossacks

50 FT Walking Arm Circles

200m Run

10 Banded Pass Throughs

5L/5R Banded Around the Worlds

10 Banded Front Pull Aparts

10 Banded Strict Press

10 Banded Behind the Neck Pull Downs

Strength

Strict Pull-Ups (4×5)

2 Second Pause at the Top
*Scale To Low Bar Pull-Up or Ring Row (With 2 Second Pause)*

**NO Banded or Jumping Pull-Ups**

**10min TIME CAP**

Chest-To-Bar Pull-ups (3 x Max Reps)

*Scale to Pull-Ups, Kips Swings, OR Dead Hang*

**NO Butterfly — Kipping ONLY**

**10min TIME CAP**

Metcon

Metcon (Weight)

10min EMOM:

10 Weighted Step-Ups (50/35#)(24/20) + 30 Double Unders
*Both Movements Performed in the Same Minute*

**Scale AS NEEDED — 30 Dubs = 40 Singles**

**Score is Weight on DB, RX is ALL Rounds Completed as Written**