WOD 072722

27
Jul

WOD 072722

Crescent City Crossfit – CrossFit

Warm-up

*Grab a light plate- 25#,15#, OR 10#

2 Rounds:

8 Cal AB or 10 Cal C2B

10 Plate Good Mornings (holding plate at chest)

10 Plate Ground to Overhead

10 Tempo Squats w/ Plate (hold plate away from body)

10 Glute Bridges (holding plate overhead)

5 Burpees to Plate

Weightlifting

Deadlift (5×3)

*85% Across All Sets*

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

*20 Min Time Cap*

Metcon

Zombie Karen (Time)

150 Wallballs 20#/14#

*Every 90 seconds, perform 40 Double Unders
*14 Min Time Cap *

*40 DU= 80 Singles*

*Workout starts with WB!*

Accessory

Dumbbell Bench Press (3×10)

**Optional Work**

*Choose a Moderately Heavy Weight*

*Rest as needed b/w sets*