Indian Land CrossFit – WOD


Warm-up (No Measure)

3 Rounds: (Increase Pace Of Rower Each Round)

15 Standing Calf Raises

10 Skaters

5 Squat Toe Holds

175 M Row


A.: Metcon (No Measure)

15 Minute Skill Work; Pick A Skill To Work On:

Rope Climbs

Bar Muscle Ups

Ring Muscle Ups

Pull Ups

B.: Metcon (Time)

10 Rounds:

300 M Row

8 Box Over Jumps (24/20″)

4 Squat Clean Thrusters (95/65)

*28 Minute Cap
Health/Function Option:

8 Rounds:

5 DB Thrusters

10 Step Ups

250 M Row

-Rest 1 Minute Between Rounds-

Cool Down

*BB Calf Smash

*BB Quad Smash

*Pigeon Hold