12/19/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Time Cap 8 Minutes

*Rest Roughly 10 Minutes Between A+B

*Health/Function:

For Time:

15 Unbroken Thrusters/15 Calorie Row

12 Unbroken Thrusters/12 Calorie Row

9 Unbroken Thrusters/9 Calorie Row

B.: Metcon (No Measure)

FOR QUALITY; NOT FOR TIME

5 Rounds:

500 M Row; Pick Up Pace By 5 Seconds Each 100 M

-Rest 1 Minute Between Rounds-

Example: (2:15/2:10/2:05/2:00/1:55)

Cool Down

*BB Quad Smash

*Child’s Pose/Cobra Pose

*LAX Ball Mid Back