WOD 071822

18
Jul

WOD 071822

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row

10 PVC Passthroughs

5L/5R PVC All Around the Worlds

5L/5R Thoracic Rotation @Bottom of Squat

10 No Push-Up Burpees

10 Slow Calf Raises

Grab Single DB and Work Up to Workout Weight

— Both Heads of DB Must Touch the Ground

— DB Must Come to Shoulder Before Going Overhead

— Must Alternate Arms Every Rep

Metcon

Metcon (Time)

5 Rounds For Time:

60 Double Unders

30 Alternating DB Clean & Jerks (50/35#)

200m Run
*25min TIME CAP*

**2:1 Doubles to Singles**

**Scale Weight on DB as Needed**

**200m Run = 400m Bike or 250m Row**

CORE

Metcon (No Measure)

3 Rounds NOT FOR TIME:

200FT Farmer’s Carry

20 Leg Lifts Over KB
*Rest as Needed!!*