11/29/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

150 M Row 65%

125 M Row 75%

100 M Row 85%

20 Bounding Jumps

15 Good Mornings

10 Downward Dog Calf Raises

5 Wall Squats

5 Tuck Jumps

Metcon

A. : Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

15 Deadlifts (Rx=185/125)

300 M Row

40 Double Unders (80 Singles+15 Lateral Bar Hops)
-Rest 4 Minutes Between A+B-

Rx+=Deadlifts (225/155)

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10Power Cleans (Rx=135/95)

15 Burpee Box Over Jumps (Rx=24/20″)
-Rest 4 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

7 Minute AMRAP:

15 Deadlifts (Rx=185/125)

15 Power Cleans (Rx=135/95)

20 Burpee Box Over Jumps (Rx=24/20″)

50 Double Unders (100 Singles+20 Lateral Bar Hops)

Max Effort Row Meters With Time Remaining

Cool Down

*Cobra’s/Child’s

*Butterfly

*Runner’s Stretch