11/3/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute 65%

:45 75%

:30 85%

+

10 Ankle Circles Each Direction

20 Mountain Climbers

10 Half Burpees

20 Walking Lunges

10 Jumping Knee Tucks

Metcon

A.: Metcon (Time)

30 Minute AMRAP: (Teams Of 3; 1 Person On Each Station)

*Partners Rotate Every Minute To Next Station

*Each Full Round @ Station 1 Will Count For 250 M Row

*Add All Rounds From Station 1 To Final Row Total

*Leave Rowers On For The Entire 30 Minutes

*Station 3 Person Picks Up Where Station 1 Stops When The Minute Rotates

Station 1: 10 Burpees

15 Wall Balls (20/14)

Station 2: Max Effort Row For Meters

Station 3: Rest