Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
4 Grasshoppers Per Leg
8 Single Arm DB Press Per Arm
8 Bar Kips
4 Lunges Per Leg
150 M Row
Metcon
A.: Metcon (Distance)
Teams Of 3 (2 People Work/1 Rests):
30 Minute AMRAP (Rotate To Next Station Every 2 Minutes)
Station A:
5 Pullups
5 DB Hang Power Snatch Right (40/25)
5 DB Hang Power Snatch Left
10 Front Rack DB Walking Lunges (5/Leg)
Station B: Max Meters Row
Station C: Rest
*Leave Rower On Entire Workout
*Person Rotating From C To A Picks Up Where Your Teammate Was In The Round
* Station A-Each Full Round Counts As 250 M To Add At The End To Station B Running M Score
