WOD 122221

22
Dec

WOD 122221

Crescent City Crossfit – CrossFit

Warm-up

500m Ski or 500m Row

With A Light KB:

2 Rounds

10L/10R Single Leg KB RDLs

10 KB Swings

10L/10R KB Push Press

Weightlifting

Snatch Complex (Max Weight)

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

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

Metcon

Metcon (Time)

For Time:

12 Power Snatches (95/65#)

12 Lateral Burpee Over Bar

9 Power Snatches (115/75#)

9 Lateral Burpee Over Bar

6 Power Snatches (135/95#)

6 Lateral Burpee Over Bar
*Scale Weight on the Bar as Needed*