Indian Land CrossFit – WOD


Warm-up (No Measure)

100 M OH Plate Walk

20/16 Calorie Row

10 Wall Squats

10 Empty Bar Push Press

8 Empty Bar Hang Power Snatch

6 Empty Bar OHS


A.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 Hang Power Snatch (Rx=95/65)

15 Wall Balls (Rx=20/14)
*Rest 3 Minutes Between A+B-


10 Alternatind DB Snatches

10 Wall Balls

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

15 Push Press (Rx=95/65)

30/24 Calorie Row
*Rest 4 Minutes Between B+C-


8 Push Press

16/13 Calorie Row

C.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15 Hang Power Snatch (Rx=95/65)

20 Overhead Squats

25 Push Press

30 Wall Balls (Rx=20/14)

Max Effort Calorie Row With Time Remaining

Cool Down

*Banded Elbow Opener

*Banded Shoulder Distraction

*Grasshopper Hold