Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Back Squat (3X5-6 Reps/1X4-5 Reps @ 65/70/75/80%)
Metcon
B.: Metcon (Time)
For Time:
70/55 Calorie Row
60 Wall Balls (Rx=20/14)
50 Box Over Jumps (Rx=24/20″)
40 Alternating DB Power Snatch (Rx=40/25)
30/24 Calorie Row
20 Wall Balls
10 Box Over Jumps
*25 Minute Time Cap
*Health/Function Option:
4 Rounds:
18 Calorie Row
15 Box Step Ups
12 Wall Balls
10 Alternating DB Hang Snatch
-Rest 2 Minutes Between Rounds-
Cool Down
*Banded Couch Stretch
*Runner’s Stretch
*KB Calf Smash
