WOD 11172021

17
Nov

WOD 11172021

Crescent City Crossfit – CrossFit

Warm-up

8/10 Cal Bike

10 Big Arm Circles

10 Jump Squats

10 Push-Ups

8/10 Cal Bike

10 Barbell Presses

10 Barbell Good Mornings

10 Barbell Calf Raises

8/10 Cal Bike

5/5 Barbell Cossacks

10 Barbell Back Squats w/2sec Hold

10 Plank to Down Dog

Weightlifting

Back Squat (6 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP**

**Use 10 Rep Max as a Gauge**

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

10 Thrusters (45/35#)

30 Double Unders
*Scale Weight as Needed*

**30 Double Unders = 60 Singles**