WOD 122121

21
Dec

WOD 122121

Crescent City Crossfit – CrossFit

Warm-up

500m Ski or 500m Row

2 ROUNDS:

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Toe Touch to Overhead Press

10 PVC Sotts Press

10 PVC Behind the Neck Presses

Weightlifting

Thruster (4 Rep Heavy)

*12min TIME CAP*

*NOT A MAX*

**Primer for the Metcon!**

Metcon

Metcon (Time)

4 Rounds For Time:

15 Thrusters (115/75#)

400m Run
*Scale Weight on the Bar as Needed*

**Scale Runs as Needed**