WOD 102021

20
Oct

WOD 102021

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

–Roll Out–

Calves

Hamstrings

Quads

10 Inch Worms w/Reach Out

10 A’s T’s Y’s

10 Wall Squats

10 Scap Pull-Ups

10 Wide Grip Behind the Neck Barbell Presses

10 High Hang Snatch Grip Pulls

10 Barbell Snatch Balance (Power or Squat)

Weightlifting

Snatch (4 Rep Heavy)

*Heavy NOT Max!!*

**10min TIME CAP**

**Do Not Need To Touch and Go**

Skill

Double-Unders (Practice Practice Practice)

*5min TIME CAP*

Metcon

Metcon (Time)

For Time:

60 Power Snatches (95/65#)

*24 Double Unders Every Minute on the Minute Starting at 1:00*
*Scale Weight on the Bar as Needed*

**12min TIME CAP**