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
