Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
14 Deck of Cards:
Hearts= Ankle Pulses
Clubs= Russian KBS
Diamonds= Wall Squats
Spades= Bar Kips
Joker=125 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Team Of 2 (1 Works/1 Rests)
12 Minute AMRAP:
Partner 1 200 M Run
Partner 2 200 M Run
18 Pullups
24 Over The Shoulder Ball Slams (50/30)
-Rest 4 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
Partner 1 200 M Run
Partner 2 200 M Run
24 Alternating Jumping Lunges
24 Alternating DB Snatch (40/25)
