12/13/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A. : Metcon (AMRAP – Reps)

4 Minute AMRAP:

1500 M Bike

Max Effort Hang Power Clean (Rx=135/95) W/ Time Remaining
Rx+= (155/105)

-Rest 2 Minutes Between A+B-

B.: Metcon (AMRAP – Reps)

4 Minute AMRAP:

650/575 M Row

Max Effort Double Unders (3:1) W/ Time Remaining (Singles)
-Rest 2 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

4 Minute AMRAP:

1 Building Loop Run

Max Effort T2B (V-Ups) W/ Time Remaining
RX+=GHD’s

-Rest 2 Minutes Between C+D-

D. : Metcon (AMRAP – Reps)

4 Minute AMRAP:

1500 M Bike

Max Effort Hang Power Clean (Rx=135/95) W/ Time Remaining
Rx+= (155/105)

-Rest 2 Minutes Between D+E-

E.: Metcon (AMRAP – Reps)

4 Minute AMRAP:

650/575 M Row

Max Effort Double Unders (3:1) W/ Time Remaining (Singles)
-Rest 2 Minutes Between E+F-

F.: Metcon (AMRAP – Reps)

4 Minute AMRAP:

1 Building Loop Run

Max Effort T2B (V-Ups) W/ Time Remaining
RX+=GHD’s

Cool Down

*BB Quad Smash

*BB Calf Smash

*Runner’s Stretch