3
Aug
WOD 080322
Crescent City Crossfit – CrossFit
Warm-up
TABATA ANY MACHINE — 20sec ON/ 10sec OFF For 4min
10 PVC Around the Worlds
15 PVC Toe Touch to Overhead Press
15 PVC Overhead Squats
10 Scorpions
10 Up and Overs
10 Up Dog to Down Dog
With Empty Bar:
8 Good Mornings
8 Front Squats
8 RDL’s — STRAIGHT LEG DEADLIFT
Weightlifting
Romanian DeadLift (RDL) (4×5)
*Suggested % = 55*% Across*
**15min TIME CAP**
**Should Be Medium Heavy Load**
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*10min TIME CAP*
*2:1 Double to Single Unders*
Accessory
Metcon (No Measure)
4 Rounds NOT For Time:
10L/10R DB Bent Over Rows
30sec Side Planks (Each Side)