Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner 1 350 M Bike/Partner 2 Plank Hold
Partner 1 10 Bar Kips/Partner 2 Handstand Hold
Partner 1 4 Inchworm Pushups/Partner 2 Deadhang Hold
Partner 1 125 M Run/Partner 2 Wall Sit
*Partners Alternate After Each Movement
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests):
3 Minute AMRAP:
Max Effort Hang Power Clean (135/95)
-Rest 1 Minute Between A+B-
B.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Max Effort Calorie Bike
-Rest 2 Minute Between A+B-
C.: Metcon (AMRAP – Reps)
7 Minute AMRAP:
50 Jumping Air Squats
2 Building Loop Runs (Partners Alternate Loops)
Max Effort CTB Pullups With Time Remaining (Ring Rows)
-Rest 3 Minute Between B+C-
D.: Metcon (AMRAP – Reps)
9 Minute AMRAP:
30 Hang Power Cleans (135/95)
30 CTB Pullups (Ring Rows)
30 Jumping Air Squats
2 Building Loop Runs (Partners Alternate Loops)
Max Effort Calorie Bike WIth Time Remaining
