6/30/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Run

+

5 Power Jumps

10 Mountain Climbers Total

15 Shoulder Taps Total

30 Jumping Jacks

15 Standing Calf Raises

10 Half Burpees

5 Lunges Per Leg

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

(1 Works/1 Rests)

8 Minute AMRAP:

25 Hang Power Cleans (135/95)

50 Box Jumps (24/20)
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

8 Mintue AMRAP:

50 OH Plate Lunges (45/25)

50 Weighted Ab Mat Situps
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

8 Minute AMRAP:

Max Effort Lateral Burpees Over Barbell