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
