WOD 080522

5
Aug

WOD 080522

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds With Empty Bar:

500m C2/.3 Assault Bike

8 Good Mornings

8 Back Squats

8 Bent Over Rows

8 Deadlifts

*Start Warming Up to 65% of 1RM*

Weightlifting

Deadlift (2×4, 2×3, 2×2)

*Suggested % = 2×[email protected]%, 2×[email protected]%, 2×[email protected]%*

**20min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

2 Wall Walks

6 Thrusters (95/65#)

4 Burpees Over Bar

CORE

Metcon (No Measure)

5x60sec Plank Holds

–Rest 1min in Between Sets–
*Can Be Performed Weighted*