WOD 081522

15
Aug

WOD 081522

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200m Run

50FT High Knees

50FT Hamstring Scoops

50FT Butt Kicks

50FT Sppiderman Lunge w/Thoracic Roation

With Empty Bar:

5 Good Mornings

5 Back Squats

5 Bent Over Rows

5 RDL’s

Weightlifting

Deadlift (2×4, 3×3, 4×2)

*Higher Volume, Lower Weight Today*

*Suggested % = 2×4 (65%), 3×3 (75%), 4×2 (85%)*

**20min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

10 Push Press (95/65#)

100m Run
*Scale Weight on Bar as Needed*

**100m Run = 150m Row or 200m C2 Bike**