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
