WOD 051122

11
May

WOD 051122

Crescent City Crossfit – CrossFit

Warm-up

500m Row or Ski

2 Rounds With a Light KB:

10 KB Deadlifts

5L/5R Single Arm KB Swings

5L/5R Single Arm Strict Press

10 Scap Push-Ups

10 Shoulder Taps

Warm Up With Empty Bar!!

Weightlifting

Strict Press (4×5)

*TEMPO — Hold at the Top for 2sec, 3sec Going Back Down to the Front Rack*

**Suggested %’s = 45, 50, 55, 60**

**20min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

3x3min AMRAPs:

10 Deadlifts (185/135#)

30 Double Unders

–Rest 1:30 in Between Rounds–
*RX+ = 265/185#*

**Scale DUBs to 50 Singles**

**PICK UP WHERE YOU LEFT OFF!!**