WOD 072022


WOD 072022

Crescent City Crossfit – CrossFit


500m Row

15 Banded Pass Throughs

10 Down Dog to Up Dog

8L/8R Banded Around the Worlds

15 Banded Overhead Squats

8L/8R Spiderman Lunge Thoracic Rotation

Barbell Snatch Warm-Up:

4 Snatch Pulls From Power Position

4 Snatch High Pulls From Power Position

4 Snatch Pulls From Hang Position

4 Snatch Grip Deadlifts

4 Power Snatches


Metcon (AMRAP – Rounds and Reps)

3x5min AMRAPs:

150m/100m Row

15 Burpees

10 Snatches (95/65#)

–Rest 2min in Between AMRAPS–
*Scale Weight on Bar as Needed*

**Pick Up Where You Left Off After Rest**

**Score is TOTAL Rounds and Reps**


Metcon (No Measure)

3 Rounds For Quality:

100FT DB Waiter Walk

10L/10R Pallof Presses