WOD 051322

Crescent City Crossfit – CrossFit

Warm-up

500m Row

50FT Bear Crawl

50FT Samson Stretches

50FT Hamstring Scoops

50FT Inchworms w/Opposite Toe Touch

With Empty Bar:

6 Strict Press

6 Dips WIth Bar in Front Rack Position

6 Push Press

Weightlifting

Push Press (6×2)

*Suggested %’s = 60, 65, 70, 75, 80, 85*

**15min TIME CAP**

Snatch (Empty Bar)

4 Snatch Grip Pulls From Power Position

4 Snatch Grip High Pulls From Power Position

4 Snatch Grip Pulls From Hang Position

4 Power Snatches From Hang Position

4 Snatch Grip Lift Offs From Start Position

4 Power Snatches From Start Position (Move Through Start to Hang to Power)

Metcon

Metcon (Time)

For Time:

100/80 Calorie Assault Bike

*Every 2min 10 Power Snatches (95/65#)*
*12min TIME CAP*