Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (No Measure)
15 Minute Skill Session:
Work On 1 Of The Following Movements:
-Rope Climbs
-CTB Pullups/Pullups
-Bar Muscle Ups/Ring Muscle Ups
Rx+= Accumulate The Following (Not For Time)
-10-15 Muscle Up Variety
-8-12 Rope Climbs
-30-40 Pullups Variety
Weightlifting
B.: Hang Power Clean/Hang Squat Clean Complex (EMOM For 15 Minutes: 2 HPC+1 Hang Squat Clean)
2 Hang Power Cleans+1 Hang Squat Clean
Cool Down
*Grasshopper Hold
*Butterfly
*Wrist Sitbacks
