WOD 052422

24
May

WOD 052422

Crescent City Crossfit – CrossFit

Warm-up

500m Row or 1000m/.6 Assault Bike

50FT Bear Crawl

50FT Hamstring Scoops

50FT Samson Lunges

50FT High Knees

50FT Cossacks

50FT Inchworms

With Empty Bar:

4 Clean Pulls From Power Position

4 Clean High Pulls From Power Position

4 Clean Pulls From Hang Position

4 Lift Off Reps From Start Position

4 Clean Pulls From Lift Off

4 Squat Cleans

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
*30min TIME CAP*

*Scale Working Time to 20 OR 25min*

**Scale Weight on the Bar as Needed**

**Scale Pull-Ups to Ring Rows or Jumping Pull-Ups or Banded Pull-Ups**

**800m Run = 2000m Bike OR 1000m Row or 1 Mile Assault Bike**