Indian Land CrossFit – WOD


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


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