23
Dec
WOD 122321
Crescent City Crossfit – CrossFit
Warm-up
1000m C2/500m Ski/500m Row
With an Empty Bar:
10 Good Mornings
10 Back Squats
10 Strict Press
10 Scorpions
10 Up and Overs
10 High Pulls
10 Front Squats
10 Deadlifts
Metcon
Metcon (No Measure)
30min E3MOM:
1st: 2 Rounds of
6 Deadlifts (185/135#)
30 Double Unders
2nd: 2 Rounds of
8 DB Step Ups (50/35#)(30/24)
8 Push-Ups
*Every 3min Complete 2 Rounds, Alternate*
**Scale Weight as Needed**