WOD 081922

19
Aug

WOD 081922

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row or Ski

10 Banded Pass Throughs

10 Banded Overhead Squats

10 Banded Strict Press

10 Banded Pull Aparts

10 Scap Pull Ups

10 Kip Swings

With Empty Bar:

5 Clean Pulls From Power Position

5 High Pulls From Power Position

5 Clean Pulls From Low Hang

5 High Pulls From Lower Hang

5 Clean Deadlifts

5 Clean Pulls From Mid Shin

5 Power Cleans

Metcon

Metcon (Time)

For Time:

Buy In of 40 Toes to Bar

3 Rounds:

15 Power Cleans (185/125#)

21/15 Calorie Row

Buy Out of 40 Toes to Bar
*Scale Weight on Bar as Needed*

**TTB = Hanging Knee Raises, Hanging Straight Leg Raises, or Lying Toes to Rig**

**24 min TIME CAP**

Accessory

Metcon (No Measure)

4 Rounds:

10 Barbell Rollouts

8-10 Strict Pull-Ups
*Scale 8-10 Pull-Ups to Banded Pull-Ups OR 15-20 Ring Rows*