WOD 071922

Crescent City Crossfit – CrossFit

Warm-up

500m Row or 1000m C2 or 400m Run

With Empty Bar:

5 Good Mornings

5 Back Squats

5 Bent Over Rows

5 RDL’s

5 Deadlifts

Weightlifting

Deadlift (6×2)

*20min TIME CAP*

**Suggested %’s = 65, 70, 75, 80, 85, 90**

**Does NOT Need to be Touch and Go**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

15 Box Step Overs

12 Front Squats (135/95#)
*Scale Weight on Bar as Needed*