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
