8
Jun
WOD 060822
Crescent City Crossfit – CrossFit
Warm-up
500m Row
With a Light KB 2 Rounds:
10 KB Swings
10 KB Deadlifts
5L/5R KB Push Press
5L/5R KB Halos
Grab Empty Bar and Spot on the Rig!!
Warm Up to 60% Than Begin 5×4
Weightlifting
Push Press (5×4)
*15min TIME CAP*
**60% Across**
**TEMPO — 2sec Down EVERY Rep**
Clean and Jerk (With Empty Bar)
4 Clean Pulls From Power Position
4 High Pulls From Power Position
4 Clean Pulls From Hang Position
4 Clean Deadlifts (Stop Right Above Knee)
4 Power Cleans
4 Push Press
4 Push Jerk
Metcon
Metcon (Time)
For Time:
1000m Row
30 Clean and Jerks (135/95#)
20 Burpees Over Bar
*12min TIME CAP*
**Scale Weight on Bar as Needed**