WOD 092322

23
Sep

WOD 092322

Crescent City Crossfit – CrossFit

Warm-up

1 Round:

200 M Run

50 FT Walking Quad Stretch

50 FT Walking Leg Kicks

50 FT Cossacks

50 FT Hamstring Scoops

50 FT Butt Kicks

50 FT Broad Jumps

5/5 Spiderman Rotation Lunges

5/5 Squat Hold w/ Thoracic Rotation

w/ Empty Bar

8 Muscle Cleans (from Hang)

8 Hang Power Cleans

8 Clean Deadlifts from Mid shin

8 Power Clean Pulls From Mid Shin (straight arm)

8 Power Cleans


Weightlifting

Clean Pull + Power Clean (4×2)

You Can Drop and Reset If Needed
*4 Sets of 2 Complexes*

*15min TIME CAP*

**Ascend in Weight Every Set**

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Run

12 Wallballs (20/14#)

9 Power Cleans (135/95#)