WOD 11192021

19
Nov

WOD 11192021

Crescent City Crossfit – CrossFit

Warm-up

200m Row

10 Pass Throughs

10 Up and Overs

10 No Push-Up Burpees

200m Row

10 PVC Behind the Neck Presses

10/10 PVC Single Leg Deadlifts

10 Step Back Lunges w/Twist

200m Row

30sec Plank Hold

10 Scap Pull-Ups

30sec Hollow Hold

Weightlifting

Strict Press (6 Rep Max)

*Rest 2-3min Between Heavy Sets*

**15min TIME CAP**

**Use 10 Rep Max as a Marker!!**

Metcon

Metcon (Time)

10 Rounds For Time:

8 Single Arm DB Push Press (50/35#)

8 Deadlifts (155/105#)
*Scale Weight as Needed*

Accessory

Metcon (No Measure)

3 Rounds:

10/10 DB Row

60 Sec Front Plank Hold