WOD 121421

14
Dec

WOD 121421

Crescent City Crossfit – CrossFit

Warm-up

200m Row

10 PVC Pass Throughs

10 PVC Around the Worlds

10 Samson Stretches

200m Row

10 PVC Sotts Press

10 PVC Toe Touch to Overhead Press

10 Up and Overs

100m Row

10 PVC Overhead Squats

10L/10R Reach Ups from Bottom of Squat

10 Scorpions

Weightlifting

Overhead Squat (6 Rep Max)

*20min TIME CAP*

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

**Use 10 Rep as Guide**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9min:

11 Overhead Squats (95/65#)

7 Bar Facing Burpees