9/15/2018

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