Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Deadhang Hold
5 Grasshoppers/Leg
10 Scap Pulls
5 Bar Kips
+
2 Rounds:
3 Pause @ Knee Deadlifts @25/35%
3 Power Jumps
Weightlifting
A.: Deadlift (2X6;2X5)
Increase Weight Each Set; Start Roughly Around 65% 1RM
Metcon
B.: “Powwow” (AMRAP – Rounds and Reps)
9 Minute AMRAP:
10 Squat Cleans (95/65)
400 M Run
25 Pullups
Health/Function Option:
9 Minute AMRAP:
6 Power Cleans
9 Ring Rows
200 M Run
6 Front Squats
9 Ring Rows
200 M Run
Cool Down
*BB Quad Smash
*Banded Hamstring Distraction
*Cobra/Child’s Pose
