8/25/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

400 M Bike

10 Shoulder Taps Per Arm

5 Half Burpees

125 M Run

10 Russian KBS

5 Lunges Per Leg

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams OF 2 (1 Works/1 Rests)

7 MInute AMRAP:

30 KBS (1.5/1.0)

60 Ab Mat Situps

1200 M Bike
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

20 Burpees

30 Over The Shoulder Ball Slams (50/30)

250 M Run (125 M Splits)
-Rest 3 Minutes Between B+C

C.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

32 KBS

24 Burpees

400 M Run (200 M Splits)

24 Over The Shoulder Ball Slams

1500 M Bike

Max Effort Ab Mats With Time Remaining