WOD 060622

6
Jun

WOD 060622

Crescent City Crossfit – CrossFit

Warm-up

250m Row

10 PVC Pass Throughs

5L/5R PVC Around the Worlds

5 Inchworms w/Push-Up

5L/5R Scorpions

250m Row

10 PVC Toe Touches to Overhead Press

5L/5R PVC Around the Worlds

10 No Push-Up Burpees

5L/5R Up and Overs

Grab Empty Bar and Spot on the Rack

Warm Up to Working Weight (80%!!!)

Weightlifting

Strict Press (5×3)

*16min TIME CAP*

**Suggested %’s = 80, 80, 85, 90, 92.5**

HEAVY WEEK!!

Metcon

Focal Point (2 Rounds for reps)

AMRAP 6 Minutes:

8/5 Calorie Bike or Ski

30 Double Unders

12 Push Ups

.

Rest 3 Minutes

.

AMRAP 6 Minutes:

8/5 Calorie Bike or Ski

30 Double Unders

12 Air Squats
*60 Single Unders*