WOD 060822

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**