10/20/18

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