6/16/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

12 Card Random Deck Of Cards:

Hearts= # Buttkicks Per Leg

Spades=# Power Jumps

Clubs=# Shoulder Taps Per Arm

Diamonds=# Air Squats

Face Cards Count As 10 Reps

Aces=125 M Run

Metcon

A.: Metcon (Time)

3 Rounds: (1 Works/1 Rests)

400 M Run (200 M Splits)

60 Abmat Situps

50 Wall Balls (20/14)

40 KBS (1.5/1.0)