WOD 072222

22
Jul

WOD 072222

Crescent City Crossfit – CrossFit

Warm-up

200m Run/200m Ski/400m Bike

50FT Banded Side Steps — Down and Back

50FT Samson Lunges

50FT Hamstring Scoops

200m Run/200m Ski/400m Bike

50FT Banded Side Steps — Down and Back

50FT Bear Crawl

50FT Duck Walk

Barbell Warm-Up:

6 Front Squats

6 Good Mornings

3L/3R Cossacks

6 Deadlifts — 2sec Pause at the Knee on the Way Down

Weightlifting

Deadlift (3×8)

*15min TIME CAP*

**Sugessted % = 65% Across**

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

Metcon

Metcon (Time)

For Time In Teams of 2:

4 Rounds:

200m Medball Run

40 Wallballs

40 Shoulder to Overhead (115/75#)
*Scale Weight on Bar as Needed*

**Partners May Split Up Reps However They Want — ONE WORK ONE REST**

**20min TIME CAP**