5/18/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

400 M Row

+

2 Rounds:

3 Empty Bar Pop And Shrug

3 Empty Bar High Elbows

3 Empty Bar Hang Power Cleans

3 Empty Bar Power Cleans

3 Empty Bar Front Squats

Weightlifting

A.: Clean Complex (5X1)

1 Hang Power Clean

2 Power Clean

3 Front Squats

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

400 M Row

11 Squat Cleans (RX+=135/95)(Rx=95/65)

11 Bar Facing Burpees

Health Function Option:

11 Minute AMRAP:

250 M Row

7 Hang Power Clean

7 Burpees

Cool Down

*3 Minute Bike/Row Cool Down

*Couch Stretch

*Banded Ankle Distraction