8/20/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Downward Calf Raises Per Leg

20 Bounding Jumps

125 M Run

10 Heavy Russian KBS

+

Clean And Jerk Build Up In Weight For 8 Minutes

Weightlifting

A.: Clean and Jerk (EMOM For 10 Mins: 2 Reps @ Mod/Heavy (~80%))

Health/Function:

10 Minute EMOM:

3 Hang Power Clean+Push Press

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

36 Double Unders

12 KBS (1.5/1.0)

8 Unbroken Push Press (95/65)

*Rx+=(2.0/1.5)+(135/95)
Health/Function:

12 Minute AMRAP:

90 Singles

12 KBS

8 Unbroken Push Press

Cool Down

*KB Calf Smash

*KB Tricep Smash

*Broken Toe