WOD 121021

10
Dec

WOD 121021

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50FT Banded Side Steps (Each Side)

15 Banded Air Squats

50FT Walking Quad Stretch

200m Run

50FT Cossacks

50FT Bear Crawl

50FT Frog Walk

With Empty Barbell:

6 Clean Grip Deadlifts

6 Clean Grip Deadlifts to Shrug

6 Clean Grip Deadlifts to Shrug/High Pull

6 Front Squats

6 Squat Cleans

Weightlifting

Clean Complex (1 Rep Max)

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
*20min TIME CAP*

**Rest 2-3min Between Heavy Sets**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

4 Hang Power Cleans (135/95#)

6 HSPUs

24 Double Unders
*Scale Weight on Bar as Needed*

**48 Single Unders**