28
Dec
WOD 122821
Crescent City Crossfit – CrossFit
Warm-up
200m Row
15 Banded Pass Throughs
15 Banded Behind the Neck Pull Aparts
15 Banded Front Pull Aparts
200m Row
10 Inch Worms w/Reach Outs
10 Samson Stretches
10 Air Squats w/2 Sec Pause at the Bottom
With Empty Bar:
Power Clean Progression
Weightlifting
Power Clean (Heavy 3 Rep)
*Does NOT Need to be Touch and Go*
**15min TIME CAP**
**NOT a Max, Primer for Metcon**
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
8 Power Cleans (135/95#)
4 Handstand Push-Ups
8 Front Squats (135/95#)
4 Handstand Push-Ups
*Scale HSPUs to 4 DB Seated Strict Press*
**Scale Weight on the Bar as Needed**