Indian Land CrossFit – 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
