WOD 070522

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**