WOD 11242021

24
Nov

WOD 11242021

Crescent City Crossfit – CrossFit

Warm-up

200m Row

10 Inchworms with Reach Out

10 PVC Pass Throughs

10 Jump Squats

150m Row

10 Burpees

10 PVC All Around the Worlds

10 A’s Y’s T’s

100m Row

10 PVC Toe Touch To Overhead Press

10 PVC Sotts Press

10 Samson Stretches

50m Row

10 PVC Overhead Squats

10 Up and Overs

10 Scorpions

Weightlifting

Up-Right Row (6 Rep Max)

*Rest 2-3min in Between Heavy Sets*

**10min TIME CAP**

Metcon

Metcon (Time)

10 Rounds For Time:

9 Wallballs (20/14)

7 Box Jumps (30/24)

5 Burpees