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)
