5/24/2018

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