WOD 042922

29
Apr

WOD 042922

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

With Empty Barbell:

2 Rounds

10 Good Mornings

10 Back Squats

10 Bent Over Rows

10 Straight Leg Deadlifts

Weightlifting

Back Squat (4×4)

*TEMPO — 4 Seconds Down, 4 Seconds at the Bottom*

**55-60% of 1RM**

**Rest as Needed**

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

5 Devils Press (35/25#)

12/10 Calorie Row

15 Sit-Ups