9
Nov
WOD 11092021
Crescent City Crossfit – CrossFit
Warm-up
200m Run
50FT Walking High Kicks
10 Scorpions
10 Up and Overs
100m Run
50FT Cossacks
10 Jumping Jacks
10 Jump Squats
100m Run
50FT Bear Crawl
10 Push-Ups
10 A’s T’s Y’s
Metcon
Metcon (6 Rounds for reps)
3 Rounds:
4min AMRAP
6/4 Cal Ski
10 Alt DB Snatches (50/35#)
–Rest 1:30–
4min AMRAP
5 Burpees
8 Alt DB Hang Clean & Jerk (50/35#)
–Rest 1:30–
*Row = 8/6 Cal*
**Scale Weight of DB as Needed**