WOD082922

29
Aug

WOD082922

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200m Run

10 PVC Toe Touch to Overhead Press

10 PVC Around the Worlds

10 PVC Good Mornings

10 PVC Overhead Squats

10 PVC Pass Throughs

Metcon

Metcon (Time)

For Time:

1000m/750m Row

60 Alt DB Hang Snatches (50/35#)

30 Box Jumps (24/20)

800m/600m Row

40 Alt DB Hang Snatches

30 Box Jumps
*24min TIME CAP*

**Scale Weight on DB as Needed, Scale Box Jump Heights OR Step-Ups**

Accessory

Metcon (No Measure)

4 Rounds:

10 Barbell Good Mornings

30-45sec Empty Bar Overhead Hold