WOD 083122

31
Aug

WOD 083122

Crescent City Crossfit – CrossFit

Warm-up

400m Run/500m Row/1000m C2

2 Rounds With a Light KB:

10 KB Deadlfits

10L/10R Single Arm KB Swings

10L/10R KB Side Bends

10 Good Mornings w/Hands Behind Head

10 Spiderman Lunge w/Thoracic Rotation

10 Up and Overs

Strength

Metcon (Weight)

3 Sets:

100FT Suitcase Carry

10L/10R DB Bent Over Row

–Rest 1:30 in Between Sets–

Metcon

Metcon (AMRAP – Reps)

4x 4min AMRAP:

200m Run

15 Deadlifts (185/135#)

MAX Pull-Ups

–Rest 2min In Between–
*Score is TOTAL Number of Pull-Ups*

**Scale Pull-Ups to Banded/Jumping Pull-Ups OR Ring Rows**