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
