Indian Land CrossFit – WOD
Warm Up
Warm-up (No Measure)
Coaches Choice
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP’s (Teams Of 2: 1 Works/1 Rests)
1 Burpee Box Jump (24/20″)
1 Squat Clean (135/95)
300 M Bike
…2
…2
…300 M Bike
…3
…3
…300 M Bike
So On and So On For 12 Minutes
*Rest 5 Minutes Between AMRAP’s
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
1 Bar Facing Burpee
1 Power Clean (135/95)
300 M Bike
…2
…2
…300 M Bike
…3
…3
…300 M Bike
So On and So On For 12 Minutes
