Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Back Squat (3X4-5 Reps/2X3-4 Reps @ 70/75/80/85/85%)
Health/Function:
5X5-6 Reps
Metcon
B.: Metcon (Time)
For Time:
10 Power Snatch (Rx=115/75)
10 OHS (Rx=115/75)
90 Double Unders (270 Singles)
60/48 Calorie Row
45 Box Over Jumps (Rx=24/20″)
10 Power Snatch
10 OHS
*Time Cap: 20 Minute
*Rx+= (135/95)
Health/Function:
4 Rounds:
10 Alternating DB Snatch
20 Walking Lunges
50 Jump Rope Singles
12/10 Calorie Row
10 Box Jumps OR Step Ups
Cool Down
*Grasshopper Hold
*Frogger
*Butterfly
