WOD 101921

19
Oct

WOD 101921

Crescent City Crossfit – CrossFit

Warm-up

250m Row

10 PVC Pass Throughs

10 Banded Air Squats

10 PVC Good Mornings

250m Row

10 Wall Squats

10 PVC Around the Worlds

10/10 Banded Side Steps

250m Row

Weightlifting

Front Squat (10 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

8 Goblet Squats (53/35#)

6 Pull-Ups
*Scale Weight of the KB as Needed*

**Scale Pull-Ups to Jumping Pull-Ups, Banded Pull-Ups, or Ring Rows**