WOD 080322

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)