WOD 081622

16
Aug

WOD 081622

Crescent City Crossfit – CrossFit

Warm-up

1 Round:

500 Meter Row

20 Jumping Jacks

20 Air Squats

10 Heel /Toe Raises

10 Slow Shoulder Taps (10 reps total)

5 Tempo Push Ups (3 second lower, fast up)

*Review of DB Movements then Practice!

1 Rd With Single DB:

4 Alt Hang Clean

4 Alt Hang Clean and Jerk

4 Alt Snatches

Metcon

Dumbbell Mania (Weight)

9min EMOM:

Min1 — 30-40 Double Unders

Min2 — 12-16 SA Alt DB Hang Cleans

Min3 — 12-14 Box Jumps

REST 1MIN THEN INTO

9min EMOM:

Min1 — 30-40 Double Unders

Min2 — 10-14 SA Alt Hang Clean & Jerks

Min3 — 10-12 Box Jump Overs

REST 1MIN THEN INTO

9min EMOM:

Min1 — 30-40 Double Unders

Min2 — 12-16 SA Alt Hang Snatches

Min3 — 6-8 Burpee Box Jump Overs
*RX = Highest Number of Reps Using 24/20in Box and 50/35# DB*

*Single Unders = 40-60*