5
Jul
WOD 070522
Crescent City Crossfit – CrossFit
Warm-up
250m Row
10 PVC Pass Throughs
10 Inchworms w/Reach Outs
8L/8R Thoracic Rotations at the Bottom of a Squat
250m Row
5L/5R PVC Around the Worlds
10 Toe Touches w/2sec Pause
5L/5R Up and Overs
5L/5R Scorpions
With Empty Bar:
4 Snatch Grip Pulls From Power Position
4 Snatch Grip Pulls From Hang Position
4 High Pulls From Hang Position
4 Snatch Grip Deadlifts
4 Power Snatches
Metcon
Metcon (Time)
100m Run
10 Double Unders
10 Power Snatches (75/55#)
–Rest 1min–
200m Run
20 Double Unders
8 Power Snatches (115/75#)
–Rest 2min–
400m Run
40 Double Unders
6 Power Snatches (135/95#)
–Rest 3min–
600m Run
60 Double Unders
4 Power Snatches (155/105#)
*Scale Weight on Bar as Needed*
**2:1 Double to Singles**
**30min TIME CAP**
**Scale Run to: 200m, 400m, 800m, and 1200m Bike**