WOD 080222

2
Aug

WOD 080222

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

2 Rounds:

8L/8R Banded Side Step

10 Banded Glute Bridges

10 Bird Dogs

10 No Push-Up Burpees

With Empty Bar:

4 Clean Pulls From Power Position

4 Clean Pulls From Hang Position

4 Clean High Pulls From Hang Position

4 Clean Deadlifts

4 Power Cleans

Metcon

Gainz (AMRAP – Rounds and Reps)

18 min AMRAP:

100m Run

15 Power Cleans (115/75#)

200m Run

10 Power Cleans (135/95#)

400m Run

5 Power Cleans (185/125#)
*Scale Weights as Needed BUT Keep Ascending*

Accessory

Metcon (No Measure)

3 Rounds NOT For Time:

100FT Uneven KB Carry

30-45sec Hollow Hold
*Uneven Carry = One KB Overhead, One KB in Suitcase Carry*

*Switch Arms at 50FT*