WOD 090122

1
Sep

WOD 090122

Crescent City Crossfit – CrossFit

Warm-up

500m Row/500m Ski

*Grab Empty Bar

1 Round:

30 Jumping Jacks

15 Calf Raises

10/10 Hamstring Scoops (standing in place)

10 Barbell Strict Press

10 Barbell Back Squats

1 Rd with Empty Bar:

5 Clean Pulls (Power Position)

5 High Pulls (Power Position)

5 Clean Pulls (Low Hang Position)

5 High Pulls (Low Hang Position)

5 Clean Deadlifts from Mid Shin

5 Clean Pulls from Mid Shin

5 Power Cleans

Metcon

Metcon (6 Rounds for time)

Every 5min For 30min:

50 Double Unders

15 Power Cleans (95/65#)

15 Burpees Over Bar
*RX+ = 125/85*

**Scale Weight on Bar and Burpees as Needed**

**Score is Split Times (6 of them)**