WOD 120721

7
Dec

WOD 120721

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50FT Leg Kicks

50FT Inchworms NO Push-Up

50FT Cossacks

200m Run

50FT Bear Crawl

50FT Walking Quad Stretch

50FT High Knees

With Empty Barbell:

10 Front Squats

10 Strict Press

10 Deadlifts

10 Thrusters

Metcon

Metcon (Time)

5 Rounds:

500m Row

4 Rope Climbs

10 Clusters (135/95#)
*Scale Weight on Bar as Needed*

**1 Rope Climb = 3 Pulls, 5 Pull-Ups, or 10 Ring Rows**

**30min TIME CAP**