WOD 11092021

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**