WOD 082622

26
Aug

WOD 082622

Crescent City Crossfit – CrossFit

Warm-up

2 Min Bike

Then

2 Rounds:

10 Air Squats with 5 second lower

10 Shoulder Taps

10 Scorpions

10 Scap Pull Ups

3-5 Strict Pull ups OR 8 Ring Rows

1 Round with Empty Bar:

5 Strict Press

5 Front Squats

5 Thrusters

Metcon

Metcon (Weight)

24min EMOM:

Min1 — 8-12 Pull-Ups

Min2 — 8-12 Thrusters (95/65#)

Min3 — 100m Run
*Scale Pull-Ups With Banded or Jumping Pull-Ups OR 15 Ring Rows*

**Scale Weight on the Bar as Needed**

**RX = Max Reps + RX Weight**