WOD 11022021

2
Nov

WOD 11022021

Crescent City Crossfit – CrossFit

Warm-up

400m Run

–Roll Out–

Quads

Lats

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Behind the Neck Wide Grip Presses

10 Plank to Down Dog

10 Push-Ups

10 PVC Overhead Squats

10 PVC Good Mornings

10 PVC Sotts Press

Weightlifting

Metcon

Overhead Squat (10 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP**

Metcon (Time)

4 Rounds For Time:

8 Single Arm OH KB Squat (53/35#)

6 Burpees Over the KB
*Scale the Weight on the KB as Needed*

*Scale to Goblet Squats*

**8min TIME CAP**