“Arrowhead”

Indian Land CrossFit – WOD

Warm Up

Warm-up (No Measure)

2 Rounds:

8 Scap Pulls

8 Empty Bar SDHP

8 Empty Bar Push Press

8 Empty Bar Front Squat

8 Calorie Row

Metcon

A.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans
Health/Function Option:

For Time:

25/20 Calorie Row

9 Burpees

12 KB Goblet Squats

15 Push Press

24 Jumping Pullups/Banded Pullups

15 Push Press

12 KB Goblet Squats

9 Burpees

25/20 Calorie Row

Cool Down

*3 Minute Cool Down Bike/Rower

*1 Minute Banded Pull Aparts

*1 Minute Banded Lat Pull