WOD 101321

13
Oct

WOD 101321

Crescent City Crossfit – CrossFit

Warm-up

1000m/.6mi Bike

10 Arm Swing Hugs

10 Tall Plank to Down Dog

10 Clean Grip Barbell High Pulls

10 Barbell Good Mornings

Rig to Rig:

Walking Quad Stretch

High Knee Hug

Walking Cossacks

Bunny Hops

Strength

Deadlift (10 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP**

Metcon

Metcon (Time)

6 Rounds For Time:

8 Hang Cleans (95/65#)

100m Run
*85/75/65/55/45#*

**10min TIME CAP**