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
