WOD 050922

9
May

WOD 050922

Crescent City Crossfit – CrossFit

Warm-up

500m Row

Into:

2 Rounds With A Band:

10 Banded Pass Throughs

10 Banded Behind the Neck Pull Aparts

10 Banded Around the Worlds

10 Banded Overhead Press

Weightlifting

Strict Press (6×3)

*Suggested %’s = 50, 60, 70, 70, 75, 80*

*15min TIME CAP*

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

15/11 Calorie Row

10 Sit-Ups

5 Burpees Over Rower

CORE

Metcon (No Measure)

4 Sets Of:

1:1 Front Plank Holds

*Optional = Weighted*