Indian Land CrossFit – WOD


Warm-up (No Measure)

Burgerner Warm Up (3x)


10 Penguin Hops

5 Calorie Bike Sprint

5 Slow Paced Calorie Bike

20 Downward Dog Calf Raises

5 Tuck Jumps

5 Slow Paced Calorie Bike

5 Calorie Bike Sprint

10 Penguin Hops


A.: Hang Power Clean (Build To A 5 Rep Max In 15 Minutes)


B.: Metcon (No Measure)

EMOM For 15 Minutes:

1st- 3 Reps Hang Power Clean @ 90% Of Part A

2nd- 40 Double Unders

3rd- 10-15 Calorie Bike


1st- 3 Reps Part A Hang Power Clean 75%

2nd- :20 Singles+:20 Double Under Attempts

3rd- 8-12 Calorie Bike

Cool Down

*Broken Toe

*Banded Ankle Distraction

*Olympic Wall Squat