9/1/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

6 Minute AMRAP:

5 Grasshoppers Per Leg

10 Downward Dog Calf Raises

5 Plated Air Squats

10 Russian KBS

300 M Bike

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

4 Rounds Of The Following:

3 Minute AMRAP:

30/24 Calorie Bike

Max Effort Ball Slams (30/20) W/Time Remaining

-Rest 1 Minute

3 Minute AMRAP:

400 M Run W/Slam Ball (200 M Splits)

Max Effort KBS (1.5/1.0) W/ Time Remaining

-Rest 1 Minute-