WOD 092622

26
Sep

WOD 092622

Crescent City Crossfit – CrossFit

Warm-up

2 Min Bike

Then

2 Rounds:

8 Inchworms with Reach Out (No Push Up)

10 Band Pass Throughs

10 Band Pull Aparts

10 Band Overhead Press

10 Air Squats (Slow)

Strength

KB Front Rack Carry (4 Rounds for weight)

4×100 FT, Rest as needed between sets
*Suggested Weight: 53#/35# KBs

*Weight should be challenging, use DB’s instead of KB’s if needed


Metcon

Metcon (Weight)

9min EMOM:

Min 1 — 10-12 Burpees

Min 2 — 10-14 SA Alt DB Clean & Jerks (50/35#)

Min 3 — 10/7 Calorie Bike

–Rest 2min–

9min EMOM:

Min 1 — 10-12 Burpees

Min 2 — 12-16 SA Alt DB Snatches (50/35#)

Min 3 — 10/7 Calorie Bike
*RX = MAX REPS as Written w/RX DB Weight*