WOD 12032021

3
Dec

WOD 12032021

Crescent City Crossfit – CrossFit

Warm-up

400m Run

With a Light KB:

50FT Overhead Carry (Each Arm)

10/10 Strict Press

10 Goblet Squats

10/10 Single Leg RDL’s

5 Burpees

With an Empty Barbell:

10 Snatch Grip Deadlifts

10 Snatch Grip Deadlifts to High Pulls

10 Snatch Balance (Power or Squat)

5 Full Snatches (Power or Squat)

Weightlifting

Snatch (Heavy 3 Rep)

*Work up to a Heavy NOT a MAX 3 Rep Snatch*

**Primer for the Metcon**

**12min TIME CAP**

Metcon

Metcon (Time)

6 Rounds:

8 Snatches (95/65#)

4 Wall Walks

8 Power Cleans (95/65#)

4 Wall Walks
*Scale Weight on the Bar as Needed*

**4 Wall Walks = 60sec Handstand Hold, 8 Shoulder Taps**

**20min TIME CAP**