WOD 122821

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**