WOD 120921

9
Dec

WOD 120921

Crescent City Crossfit – CrossFit

Warm-up

500m Row

With a Light KB:

10 KB Deadlifts

10/10 Single Arm KB Swings

10 KB High Pulls

10/10 KB Push Press

10 Plank to Down Dog

10/10 Front to Back Leg Swings

10 Wall Squats

10 Inchworms w/Push-Up

Weightlifting

Front Rack Lunge (Heavy 4 Rep (Alternating))

*10min TIME CAP*

**Heavy NOT a MAX**

**Use as Primer for Metcon**

Metcon

Metcon (Time)

6 Rounds:

4 Bar Muscle Ups

8 Front Rack Lunges (95/65#)

10 Wallballs (20/14#)
*15min TIME CAP*

**Alternate Reps on Lunges**

**Scale Weight on Bar as Needed or Scale to Body Weight Lunges**

**BMU = 10 Pull-Ups, 6 Chest to Bar Pull-Ups, 12 Ring Rows**