WOD 081722

17
Aug

WOD 081722

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200 M Run or 250 M Row

10 Cat/Camels

10 Bird Dogs (Hold 5 Sec ea Position)

10 (ea) Single Leg Glute Bridges

10 Up and Overs

w/ Empty Bar:

6 Good Mornings

6 Back Squats

6 Bent Over Rows

6 RDL’s

Weightlifting

Deadlift (6×1)

*Suggestes % = 85, 90, 95, 100, 105, 110*

**1RM DAY — TAKE YOUR TIME!!**

**20min TIME CAP**

Metcon

Metcon (4 Rounds for reps)

4 x 2min AMRAP:

25 Hang Squat Cleans (75/55#)

MAX Calorie Bike

–Rest 2min–
*RX+ = 115/75#*