Indian Land CrossFit – WOD
Warm-up
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
Metcon
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-
Health/Function:
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-
Health/Function:
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
