WOD 102621

Crescent City Crossfit – CrossFit

Warm-up

500m Row

10 Pass Throughs

10/10 PVC Overhead Lunge

10 PVC Around the Worlds

10 PVC Toe Touch To Overhead Press

10 PVC Backsquat w/2 Second Pause

10/10 In Place Knee Hug

Weightlifting

Overhead Lunge (Heavy 20FT)

20 Foot Heavy Lunge
*Heavy NOT a Max!!*

*Primer for the Metcon*

**10min TIME CAP**

Skill

Pull-ups (Practice!!!)

*5min TIME CAP*

**Work on Strict Pull-Ups, Kipping, etc**

Metcon

Metcon (AMRAP – Rounds)

15min AMRAP:

20FT OH Walking Lunge (95/65#)

10 Pull-Ups

20FT OH Walking Lunge

10 Ring Push-Ups
*Scale Weight on the Bar or Go To Front Rack Lunge*

**Banded Pull-Ups or Jumping Pull-Ups ONLY**