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
