WOD083022

30
Aug

WOD083022

Crescent City Crossfit – CrossFit

Warm-up

500m Ski/500m Row/.6 Assault Bike

15 No Push-Up Burpees

10L/10R Quadruped Rotations

15 Prone Swimmers

10 Inchworms w/Push-Up

15 Boot Strappers

10 Reverse Samson Lunges

10 Up and Overs

10 Scorpions

Weightlifting

Bench Press (5×4)

*Suggested %’s = 55, 60, 60, 65, 70%*

**15min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

8 Shoulder to Overhead (135/95#)

12/8 Calorie Bike
*Scale Weight on Bar as Needed*

CORE

Metcon (No Measure)

OPTIONAL CORE

4 Sets 1:1 Work/Rest

Front Plank Holds