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