WOD 121521

Crescent City Crossfit – CrossFit

Warm-up

3 Rounds:

10/8 Cal Bike

10 Air Squats (Nice and Slow!!!)

10 Plank Shoulder Taps

10 Cossacks

10 Push-ups

Weightlifting

Turkish Get Up (Heavy 1 Rep (Each Side))

*10min TIME CAP*

**Use as Primer for the Metcon**

**NOT A MAX — Start Light and Build**

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

8 Turkish Get-Ups (35/26#)(RX+53/35#)

16 Goblet Lunges
*1 Turkish Get-Up = Left and Right*

**Scale weight of KB as Needed**