Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Weightlifting
A.: Metcon (No Measure)
EMOM For 15 Minutes:
1st: Max Effort Ring Pushups @ 20×1 Tempo
2nd: Max Effort Strict Chinups @ 20×1 Tempo
3rd: Rest
Health/Function Option:
EMOM For 15 Minutes:
1st: 6-8 Cage Assisted Pushups
2nd: 6-8 Single Arm DB Row Left @ 20×1 Tempo
3rd: 6-8 Single Arm DB Row Right @ 20×1 Tempo
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
21 Box Jumps (24/20-For Both Rx+ And Rx)
7 Power Snatch (Rx+=155/105)(Rx=115/85)
Health/Function Option
7 Minute AMRAP:
16 Box Step Ups W/ DB’s
8 DB Hang Power Snatch Right
8 DB Hang Power Snatch Left
Cool Down
*BB Calf Smash
*LAX Ball To Pec
*Banded Shoulder Pull
